One-rep max
100 kg for 9 reps
Estimated one-rep max: about 127 kg. The five formulas span 123–130 kg, so treat it as a range.
Estimated one-rep max
127 kg
Mean of five published formulas. Range 123–130 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 130.0 | Epley, 1985 |
| Brzycki | 128.6 | Brzycki, 1993 |
| Lombardi | 124.6 | Lombardi, 1989 |
| O'Conner | 122.5 | O'Conner et al., 1989 |
| Mayhew | 128.6 | Mayhew et al., 1992 |
So is 127 kg a good bench press?
If that lift is a bench press, 127 kg puts a man at 82.5–87.5 kg bodyweight at the 52nd percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 120.5 |
| 90% | 114.2 |
| 85% | 107.8 |
| 80% | 101.5 |
| 75% | 95.1 |
| 70% | 88.8 |
| 65% | 82.5 |
| 60% | 76.1 |
| 55% | 69.8 |
| 50% | 63.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 50.7 | 5 |
| 55% | 69.8 | 5 |
| 70% | 88.8 | 3 |
| 80% | 101.5 | 2 |
| 90% | 114.2 | 1 |
| Working | 126.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.