One-rep max
335 lb for 2 reps
Estimated one-rep max: about 162 kg. The five formulas span 156–169 kg, so treat it as a range.
Estimated one-rep max
162 kg
Mean of five published formulas. Range 156–169 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 162.1 | Epley, 1985 |
| Brzycki | 156.3 | Brzycki, 1993 |
| Lombardi | 162.9 | Lombardi, 1989 |
| O'Conner | 159.6 | O'Conner et al., 1989 |
| Mayhew | 169.3 | Mayhew et al., 1992 |
So is 162 kg a good bench press?
If that lift is a bench press, 162 kg puts a man at 82.5–87.5 kg bodyweight at the 91st percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 153.9 |
| 90% | 145.8 |
| 85% | 137.7 |
| 80% | 129.6 |
| 75% | 121.5 |
| 70% | 113.4 |
| 65% | 105.3 |
| 60% | 97.2 |
| 55% | 89.1 |
| 50% | 81.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 64.8 | 5 |
| 55% | 89.1 | 5 |
| 70% | 113.4 | 3 |
| 80% | 129.6 | 2 |
| 90% | 145.8 | 1 |
| Working | 162.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.