I think the general rule of thumb is that your 3RM is about 90% of your 1RM.
e.g: If your true 3RM bench is 225 you probably can lift 245-250 as a 1RM.
People vary of course so the best way is simply to get a spotter and actually find your 1RM.
e.g: If your true 3RM bench is 225 you probably can lift 245-250 as a 1RM.
People vary of course so the best way is simply to get a spotter and actually find your 1RM.