One-rep max
100 kg for 5 reps
Estimated one-rep max: about 116 kg. The five formulas span 113–119 kg, so treat it as a range.
Estimated one-rep max
116 kg
Mean of five published formulas. Range 113–119 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 116.7 | Epley, 1985 |
| Brzycki | 112.5 | Brzycki, 1993 |
| Lombardi | 117.5 | Lombardi, 1989 |
| O'Conner | 112.5 | O'Conner et al., 1989 |
| Mayhew | 119.0 | Mayhew et al., 1992 |
So is 116 kg a good bench press?
If that lift is a bench press, 116 kg puts a man at 82.5–87.5 kg bodyweight at the 36th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 109.8 |
| 90% | 104.1 |
| 85% | 98.3 |
| 80% | 92.5 |
| 75% | 86.7 |
| 70% | 80.9 |
| 65% | 75.2 |
| 60% | 69.4 |
| 55% | 63.6 |
| 50% | 57.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 46.3 | 5 |
| 55% | 63.6 | 5 |
| 70% | 80.9 | 3 |
| 80% | 92.5 | 2 |
| 90% | 104.1 | 1 |
| Working | 115.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.