One-rep max
365 lb for 8 reps
Estimated one-rep max: about 205 kg. The five formulas span 199–210 kg, so treat it as a range.
Estimated one-rep max
205 kg
Mean of five published formulas. Range 199–210 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 209.7 | Epley, 1985 |
| Brzycki | 205.5 | Brzycki, 1993 |
| Lombardi | 203.8 | Lombardi, 1989 |
| O'Conner | 198.7 | O'Conner et al., 1989 |
| Mayhew | 209.1 | Mayhew et al., 1992 |
So is 205 kg a good bench press?
If that lift is a bench press, 205 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% | 195.1 |
| 90% | 184.8 |
| 85% | 174.6 |
| 80% | 164.3 |
| 75% | 154.0 |
| 70% | 143.8 |
| 65% | 133.5 |
| 60% | 123.2 |
| 55% | 113.0 |
| 50% | 102.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 82.1 | 5 |
| 55% | 113.0 | 5 |
| 70% | 143.8 | 3 |
| 80% | 164.3 | 2 |
| 90% | 184.8 | 1 |
| Working | 205.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.