One-rep max
405 lb for 7 reps
Estimated one-rep max: about 223 kg. The five formulas span 216–228 kg, so treat it as a range.
Estimated one-rep max
223 kg
Mean of five published formulas. Range 216–228 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 226.6 | Epley, 1985 |
| Brzycki | 220.4 | Brzycki, 1993 |
| Lombardi | 223.2 | Lombardi, 1989 |
| O'Conner | 215.9 | O'Conner et al., 1989 |
| Mayhew | 227.6 | Mayhew et al., 1992 |
So is 223 kg a good bench press?
If that lift is a bench press, 223 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% | 211.6 |
| 90% | 200.5 |
| 85% | 189.3 |
| 80% | 178.2 |
| 75% | 167.0 |
| 70% | 155.9 |
| 65% | 144.8 |
| 60% | 133.6 |
| 55% | 122.5 |
| 50% | 111.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 89.1 | 5 |
| 55% | 122.5 | 5 |
| 70% | 155.9 | 3 |
| 80% | 178.2 | 2 |
| 90% | 200.5 | 1 |
| Working | 222.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.