One-rep max
100 kg for 10 reps
Estimated one-rep max: about 130 kg. The five formulas span 125–133 kg, so treat it as a range.
Estimated one-rep max
130 kg
Mean of five published formulas. Range 125–133 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 133.3 | Epley, 1985 |
| Brzycki | 133.3 | Brzycki, 1993 |
| Lombardi | 125.9 | Lombardi, 1989 |
| O'Conner | 125.0 | O'Conner et al., 1989 |
| Mayhew | 130.9 | Mayhew et al., 1992 |
So is 130 kg a good bench press?
If that lift is a bench press, 130 kg puts a man at 82.5–87.5 kg bodyweight at the 55th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 123.2 |
| 90% | 116.7 |
| 85% | 110.2 |
| 80% | 103.8 |
| 75% | 97.3 |
| 70% | 90.8 |
| 65% | 84.3 |
| 60% | 77.8 |
| 55% | 71.3 |
| 50% | 64.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 51.9 | 5 |
| 55% | 71.3 | 5 |
| 70% | 90.8 | 3 |
| 80% | 103.8 | 2 |
| 90% | 116.7 | 1 |
| Working | 129.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.