One-rep max
115 kg for 11 reps
Estimated one-rep max: about 152 kg. The five formulas span 146–159 kg, so treat it as a range.
Estimated one-rep max
152 kg
Mean of five published formulas. Range 146–159 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 157.2 | Epley, 1985 |
| Brzycki | 159.2 | Brzycki, 1993 |
| Lombardi | 146.2 | Lombardi, 1989 |
| O'Conner | 146.6 | O'Conner et al., 1989 |
| Mayhew | 153.2 | Mayhew et al., 1992 |
So is 152 kg a good bench press?
If that lift is a bench press, 152 kg puts a man at 82.5–87.5 kg bodyweight at the 83rd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 144.8 |
| 90% | 137.2 |
| 85% | 129.6 |
| 80% | 122.0 |
| 75% | 114.4 |
| 70% | 106.7 |
| 65% | 99.1 |
| 60% | 91.5 |
| 55% | 83.9 |
| 50% | 76.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 61.0 | 5 |
| 55% | 83.9 | 5 |
| 70% | 106.7 | 3 |
| 80% | 122.0 | 2 |
| 90% | 137.2 | 1 |
| Working | 152.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.