One-rep max
100 kg for 11 reps
Estimated one-rep max: about 133 kg. The five formulas span 127–138 kg, so treat it as a range.
Estimated one-rep max
133 kg
Mean of five published formulas. Range 127–138 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 136.7 | Epley, 1985 |
| Brzycki | 138.5 | Brzycki, 1993 |
| Lombardi | 127.1 | Lombardi, 1989 |
| O'Conner | 127.5 | O'Conner et al., 1989 |
| Mayhew | 133.2 | Mayhew et al., 1992 |
So is 133 kg a good bench press?
If that lift is a bench press, 133 kg puts a man at 82.5–87.5 kg bodyweight at the 61st percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 126.0 |
| 90% | 119.3 |
| 85% | 112.7 |
| 80% | 106.1 |
| 75% | 99.4 |
| 70% | 92.8 |
| 65% | 86.2 |
| 60% | 79.6 |
| 55% | 72.9 |
| 50% | 66.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 53.0 | 5 |
| 55% | 72.9 | 5 |
| 70% | 92.8 | 3 |
| 80% | 106.1 | 2 |
| 90% | 119.3 | 1 |
| Working | 132.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.