One-rep max
405 lb for 2 reps
Estimated one-rep max: about 196 kg. The five formulas span 189–205 kg, so treat it as a range.
Estimated one-rep max
196 kg
Mean of five published formulas. Range 189–205 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 196.0 | Epley, 1985 |
| Brzycki | 189.0 | Brzycki, 1993 |
| Lombardi | 196.9 | Lombardi, 1989 |
| O'Conner | 192.9 | O'Conner et al., 1989 |
| Mayhew | 204.7 | Mayhew et al., 1992 |
So is 196 kg a good bench press?
If that lift is a bench press, 196 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% | 186.1 |
| 90% | 176.3 |
| 85% | 166.5 |
| 80% | 156.7 |
| 75% | 146.9 |
| 70% | 137.1 |
| 65% | 127.3 |
| 60% | 117.5 |
| 55% | 107.7 |
| 50% | 97.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 78.4 | 5 |
| 55% | 107.7 | 5 |
| 70% | 137.1 | 3 |
| 80% | 156.7 | 2 |
| 90% | 176.3 | 1 |
| Working | 195.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.