One-rep max
105 kg for 6 reps
Estimated one-rep max: about 124 kg. The five formulas span 121–128 kg, so treat it as a range.
Estimated one-rep max
124 kg
Mean of five published formulas. Range 121–128 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 126.0 | Epley, 1985 |
| Brzycki | 121.9 | Brzycki, 1993 |
| Lombardi | 125.6 | Lombardi, 1989 |
| O'Conner | 120.7 | O'Conner et al., 1989 |
| Mayhew | 127.5 | Mayhew et al., 1992 |
So is 124 kg a good bench press?
If that lift is a bench press, 124 kg puts a man at 82.5–87.5 kg bodyweight at the 47th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 118.1 |
| 90% | 111.9 |
| 85% | 105.7 |
| 80% | 99.5 |
| 75% | 93.3 |
| 70% | 87.1 |
| 65% | 80.8 |
| 60% | 74.6 |
| 55% | 68.4 |
| 50% | 62.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 49.7 | 5 |
| 55% | 68.4 | 5 |
| 70% | 87.1 | 3 |
| 80% | 99.5 | 2 |
| 90% | 111.9 | 1 |
| Working | 124.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.