One-rep max
315 lb for 8 reps
Estimated one-rep max: about 177 kg. The five formulas span 171–181 kg, so treat it as a range.
Estimated one-rep max
177 kg
Mean of five published formulas. Range 171–181 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 181.0 | Epley, 1985 |
| Brzycki | 177.4 | Brzycki, 1993 |
| Lombardi | 175.9 | Lombardi, 1989 |
| O'Conner | 171.5 | O'Conner et al., 1989 |
| Mayhew | 180.4 | Mayhew et al., 1992 |
So is 177 kg a good bench press?
If that lift is a bench press, 177 kg puts a man at 82.5–87.5 kg bodyweight at the 96th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 168.4 |
| 90% | 159.5 |
| 85% | 150.6 |
| 80% | 141.8 |
| 75% | 132.9 |
| 70% | 124.1 |
| 65% | 115.2 |
| 60% | 106.3 |
| 55% | 97.5 |
| 50% | 88.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 70.9 | 5 |
| 55% | 97.5 | 5 |
| 70% | 124.1 | 3 |
| 80% | 141.8 | 2 |
| 90% | 159.5 | 1 |
| Working | 177.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.