One-rep max
110 kg for 9 reps
Estimated one-rep max: about 140 kg. The five formulas span 135–143 kg, so treat it as a range.
Estimated one-rep max
140 kg
Mean of five published formulas. Range 135–143 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 143.0 | Epley, 1985 |
| Brzycki | 141.4 | Brzycki, 1993 |
| Lombardi | 137.0 | Lombardi, 1989 |
| O'Conner | 134.8 | O'Conner et al., 1989 |
| Mayhew | 141.5 | Mayhew et al., 1992 |
So is 140 kg a good bench press?
If that lift is a bench press, 140 kg puts a man at 82.5–87.5 kg bodyweight at the 68th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 132.6 |
| 90% | 125.6 |
| 85% | 118.6 |
| 80% | 111.6 |
| 75% | 104.7 |
| 70% | 97.7 |
| 65% | 90.7 |
| 60% | 83.7 |
| 55% | 76.7 |
| 50% | 69.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 55.8 | 5 |
| 55% | 76.7 | 5 |
| 70% | 97.7 | 3 |
| 80% | 111.6 | 2 |
| 90% | 125.6 | 1 |
| Working | 139.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.