One-rep max
365 lb for 3 reps
Estimated one-rep max: about 182 kg. The five formulas span 175–189 kg, so treat it as a range.
Estimated one-rep max
182 kg
Mean of five published formulas. Range 175–189 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 182.1 | Epley, 1985 |
| Brzycki | 175.3 | Brzycki, 1993 |
| Lombardi | 184.8 | Lombardi, 1989 |
| O'Conner | 178.0 | O'Conner et al., 1989 |
| Mayhew | 188.7 | Mayhew et al., 1992 |
So is 182 kg a good bench press?
If that lift is a bench press, 182 kg puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 172.7 |
| 90% | 163.6 |
| 85% | 154.5 |
| 80% | 145.4 |
| 75% | 136.3 |
| 70% | 127.2 |
| 65% | 118.2 |
| 60% | 109.1 |
| 55% | 100.0 |
| 50% | 90.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 72.7 | 5 |
| 55% | 100.0 | 5 |
| 70% | 127.2 | 3 |
| 80% | 145.4 | 2 |
| 90% | 163.6 | 1 |
| Working | 181.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.