One-rep max
335 lb for 3 reps
Estimated one-rep max: about 167 kg. The five formulas span 161–173 kg, so treat it as a range.
Estimated one-rep max
167 kg
Mean of five published formulas. Range 161–173 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 167.1 | Epley, 1985 |
| Brzycki | 160.9 | Brzycki, 1993 |
| Lombardi | 169.6 | Lombardi, 1989 |
| O'Conner | 163.3 | O'Conner et al., 1989 |
| Mayhew | 173.2 | Mayhew et al., 1992 |
So is 167 kg a good bench press?
If that lift is a bench press, 167 kg puts a man at 82.5–87.5 kg bodyweight at the 93rd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 158.5 |
| 90% | 150.2 |
| 85% | 141.8 |
| 80% | 133.5 |
| 75% | 125.1 |
| 70% | 116.8 |
| 65% | 108.4 |
| 60% | 100.1 |
| 55% | 91.8 |
| 50% | 83.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 66.7 | 5 |
| 55% | 91.8 | 5 |
| 70% | 116.8 | 3 |
| 80% | 133.5 | 2 |
| 90% | 150.2 | 1 |
| Working | 166.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.