One-rep max
315 lb for 6 reps
Estimated one-rep max: about 169 kg. The five formulas span 164–174 kg, so treat it as a range.
Estimated one-rep max
169 kg
Mean of five published formulas. Range 164–174 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 171.5 | Epley, 1985 |
| Brzycki | 165.9 | Brzycki, 1993 |
| Lombardi | 170.9 | Lombardi, 1989 |
| O'Conner | 164.3 | O'Conner et al., 1989 |
| Mayhew | 173.6 | Mayhew et al., 1992 |
So is 169 kg a good bench press?
If that lift is a bench press, 169 kg puts a man at 82.5–87.5 kg bodyweight at the 94th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 160.8 |
| 90% | 152.3 |
| 85% | 143.9 |
| 80% | 135.4 |
| 75% | 126.9 |
| 70% | 118.5 |
| 65% | 110.0 |
| 60% | 101.5 |
| 55% | 93.1 |
| 50% | 84.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 67.7 | 5 |
| 55% | 93.1 | 5 |
| 70% | 118.5 | 3 |
| 80% | 135.4 | 2 |
| 90% | 152.3 | 1 |
| Working | 169.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.