Input: Input set: 185 lb x 5 reps
Calculation: Using Brzycki: 185 / (1.0278 - 0.0278 x 5) = 207.9
Result: Estimated bench press 1RM: 208 lb
Bench press estimates are usually cleanest when the set stays in the 3-10 rep range, with 5 reps often acting as the sweet spot.
Strength levels for a 200lb male, age 30 lifting 253lb · enter your details.
Brzycki algorithm
| Reps | Weight (lb) |
|---|---|
| 1RM | 253lb |
| 2RM | 246lb |
| 3RM | 239lb |
| 4RM | 232lb |
| 5RM(current) | 225lb |
| 6RM | 218lb |
| 7RM | 211lb |
| 8RM | 204lb |
| 9RM | 197lb |
| 10RM | 190lb |
| 20RM | 119lb |
Based on 253lb estimated max
| Intensity | Weight (lb) |
|---|---|
| 100% | 253lb |
| 95% | 240lb |
| 90% | 228lb |
| 85% | 215lb |
| 80% | 202lb |
| 75% | 190lb |
| 70% | 177lb |
| 65% | 164lb |
| 60% | 152lb |
| 55% | 139lb |
| 50% | 127lb |
For most lifters, a hard set somewhere around 3-10 reps works best, with 5 reps often being the cleanest compromise between load and fatigue. In a 2006 Journal of Strength and Conditioning Research study on chest press and leg press, 5RM data produced the strongest 1RM prediction accuracy.
