One-rep max
100 kg for 4 reps
Estimated one-rep max: about 113 kg. The five formulas span 109–117 kg, so treat it as a range.
Estimated one-rep max
113 kg
Mean of five published formulas. Range 109–117 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 113.3 | Epley, 1985 |
| Brzycki | 109.1 | Brzycki, 1993 |
| Lombardi | 114.9 | Lombardi, 1989 |
| O'Conner | 110.0 | O'Conner et al., 1989 |
| Mayhew | 116.5 | Mayhew et al., 1992 |
So is 113 kg a good bench press?
If that lift is a bench press, 113 kg puts a man at 82.5–87.5 kg bodyweight at the 32nd percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 107.1 |
| 90% | 101.5 |
| 85% | 95.8 |
| 80% | 90.2 |
| 75% | 84.6 |
| 70% | 78.9 |
| 65% | 73.3 |
| 60% | 67.7 |
| 55% | 62.0 |
| 50% | 56.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 45.1 | 5 |
| 55% | 62.0 | 5 |
| 70% | 78.9 | 3 |
| 80% | 90.2 | 2 |
| 90% | 101.5 | 1 |
| Working | 112.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.