One-rep max
335 lb for 12 reps
Estimated one-rep max: about 206 kg. The five formulas span 195–219 kg, so treat it as a range.
Estimated one-rep max
206 kg
Mean of five published formulas. Range 195–219 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 212.7 | Epley, 1985 |
| Brzycki | 218.8 | Brzycki, 1993 |
| Lombardi | 194.8 | Lombardi, 1989 |
| O'Conner | 197.5 | O'Conner et al., 1989 |
| Mayhew | 205.7 | Mayhew et al., 1992 |
So is 206 kg a good bench press?
If that lift is a bench press, 206 kg puts a man at 82.5–87.5 kg bodyweight at the 99th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 195.6 |
| 90% | 185.3 |
| 85% | 175.0 |
| 80% | 164.7 |
| 75% | 154.4 |
| 70% | 144.2 |
| 65% | 133.9 |
| 60% | 123.6 |
| 55% | 113.3 |
| 50% | 103.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 82.4 | 5 |
| 55% | 113.3 | 5 |
| 70% | 144.2 | 3 |
| 80% | 164.7 | 2 |
| 90% | 185.3 | 1 |
| Working | 205.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.