315 lb for 9 reps
Estimated one-rep max: about 400 lb (181 kg). The five formulas span 386–410 lb, so treat it as a range rather than a number.
Estimated one-rep max
181 kg
Mean of five published formulas. Range 175–186 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 185.7 | Epley, 1985 |
| Brzycki | 183.7 | Brzycki, 1993 |
| Lombardi | 178.0 | Lombardi, 1989 |
| O'Conner | 175.0 | O'Conner et al., 1989 |
| Mayhew | 183.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 400 lb a good bench press?
If that lift is a bench press, 400 lb (181 kg) puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 172.2 |
| 90% | 163.1 |
| 85% | 154.1 |
| 80% | 145.0 |
| 75% | 135.9 |
| 70% | 126.9 |
| 65% | 117.8 |
| 60% | 108.8 |
| 55% | 99.7 |
| 50% | 90.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 72.5 | 5 |
| 55% | 99.7 | 5 |
| 70% | 126.9 | 3 |
| 80% | 145.0 | 2 |
| 90% | 163.1 | 1 |
| Working | 181.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 315 lb, so the estimate for any set you actually did is one click away.
315 lb × 2
1RM 336 lb
315 lb × 3
1RM 346 lb
315 lb × 4
1RM 355 lb
315 lb × 5
1RM 364 lb
315 lb × 6
1RM 373 lb
315 lb × 7
1RM 382 lb
315 lb × 8
1RM 391 lb
315 lb × 10
1RM 409 lb
315 lb × 11
1RM 418 lb
315 lb × 12
1RM 427 lb
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
315 lb × 9 — common questions
What is my one-rep max if I lift 315 lb for 9 reps?
About 400 lb (181 kg), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 386 to 410 lb, so the range is the honest answer.
Is 400 lb a good bench press?
If the lift is a bench press, 400 lb (181 kg) puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 160 lb × 5, 220 lb × 5, 280 lb × 3, 320 lb × 2, 360 lb × 1, then the working single at 400 lb. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.