110 kg for 10 reps
Estimated one-rep max: about 143 kg (315 lb). The five formulas span 138–147 kg, so treat it as a range rather than a number.
Estimated one-rep max
143 kg
Mean of five published formulas. Range 138–147 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 146.7 | Epley, 1985 |
| Brzycki | 146.7 | Brzycki, 1993 |
| Lombardi | 138.5 | Lombardi, 1989 |
| O'Conner | 137.5 | O'Conner et al., 1989 |
| Mayhew | 144.0 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 143 kg a good bench press?
If that lift is a bench press, 143 kg (315 lb) puts a man at 82.5–87.5 kg bodyweight at the 74th percentile of 29,914 judged competition benches — advanced. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 135.5 |
| 90% | 128.4 |
| 85% | 121.3 |
| 80% | 114.1 |
| 75% | 107.0 |
| 70% | 99.9 |
| 65% | 92.7 |
| 60% | 85.6 |
| 55% | 78.5 |
| 50% | 71.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 57.1 | 5 |
| 55% | 78.5 | 5 |
| 70% | 99.9 | 3 |
| 80% | 114.1 | 2 |
| 90% | 128.4 | 1 |
| Working | 142.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 110 kg, so the estimate for any set you actually did is one click away.
110 kg × 2
1RM 117 kg
110 kg × 3
1RM 121 kg
110 kg × 4
1RM 124 kg
110 kg × 5
1RM 127 kg
110 kg × 6
1RM 130 kg
110 kg × 7
1RM 133 kg
110 kg × 8
1RM 136 kg
110 kg × 9
1RM 140 kg
110 kg × 11
1RM 146 kg
110 kg × 12
1RM 149 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
110 kg × 10 — common questions
What is my one-rep max if I lift 110 kg for 10 reps?
About 143 kg (315 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 138 to 147 kg, so the range is the honest answer.
Is 143 kg a good bench press?
If the lift is a bench press, 143 kg (315 lb) puts a man at 82.5–87.5 kg bodyweight at the 74th percentile of 29,914 judged competition benches — advanced. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 57 kg × 5, 78 kg × 5, 100 kg × 3, 114 kg × 2, 128 kg × 1, then the working single at 143 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.