110 kg for 12 reps
Estimated one-rep max: about 149 kg (329 lb). The five formulas span 141–158 kg, so treat it as a range rather than a number.
Estimated one-rep max
149 kg
Mean of five published formulas. Range 141–158 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 154.0 | Epley, 1985 |
| Brzycki | 158.4 | Brzycki, 1993 |
| Lombardi | 141.0 | Lombardi, 1989 |
| O'Conner | 143.0 | O'Conner et al., 1989 |
| Mayhew | 148.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 149 kg a good bench press?
If that lift is a bench press, 149 kg (329 lb) puts a man at 82.5–87.5 kg bodyweight at the 80th 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% | 141.6 |
| 90% | 134.2 |
| 85% | 126.7 |
| 80% | 119.3 |
| 75% | 111.8 |
| 70% | 104.4 |
| 65% | 96.9 |
| 60% | 89.4 |
| 55% | 82.0 |
| 50% | 74.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 59.6 | 5 |
| 55% | 82.0 | 5 |
| 70% | 104.4 | 3 |
| 80% | 119.3 | 2 |
| 90% | 134.2 | 1 |
| Working | 149.1 | 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 × 10
1RM 143 kg
110 kg × 11
1RM 146 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
110 kg × 12 — common questions
What is my one-rep max if I lift 110 kg for 12 reps?
About 149 kg (329 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 141 to 158 kg, so the range is the honest answer — and above ten reps all five are extrapolating past the data they were fitted on.
Is 149 kg a good bench press?
If the lift is a bench press, 149 kg (329 lb) puts a man at 82.5–87.5 kg bodyweight at the 80th 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 60 kg × 5, 82 kg × 5, 104 kg × 3, 119 kg × 2, 134 kg × 1, then the working single at 149 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.