One-rep max
100 kg for 2 reps
Estimated one-rep max: about 107 kg. The five formulas span 103–111 kg, so treat it as a range.
Estimated one-rep max
107 kg
Mean of five published formulas. Range 103–111 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 106.7 | Epley, 1985 |
| Brzycki | 102.9 | Brzycki, 1993 |
| Lombardi | 107.2 | Lombardi, 1989 |
| O'Conner | 105.0 | O'Conner et al., 1989 |
| Mayhew | 111.4 | Mayhew et al., 1992 |
So is 107 kg a good bench press?
If that lift is a bench press, 107 kg puts a man at 82.5–87.5 kg bodyweight at the 24th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 101.3 |
| 90% | 96.0 |
| 85% | 90.6 |
| 80% | 85.3 |
| 75% | 80.0 |
| 70% | 74.6 |
| 65% | 69.3 |
| 60% | 64.0 |
| 55% | 58.6 |
| 50% | 53.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 42.7 | 5 |
| 55% | 58.6 | 5 |
| 70% | 74.6 | 3 |
| 80% | 85.3 | 2 |
| 90% | 96.0 | 1 |
| Working | 106.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.