One-rep max
115 kg for 12 reps
Estimated one-rep max: about 156 kg. The five formulas span 147–166 kg, so treat it as a range.
Estimated one-rep max
156 kg
Mean of five published formulas. Range 147–166 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 161.0 | Epley, 1985 |
| Brzycki | 165.6 | Brzycki, 1993 |
| Lombardi | 147.4 | Lombardi, 1989 |
| O'Conner | 149.5 | O'Conner et al., 1989 |
| Mayhew | 155.7 | Mayhew et al., 1992 |
So is 156 kg a good bench press?
If that lift is a bench press, 156 kg puts a man at 82.5–87.5 kg bodyweight at the 87th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 148.1 |
| 90% | 140.3 |
| 85% | 132.5 |
| 80% | 124.7 |
| 75% | 116.9 |
| 70% | 109.1 |
| 65% | 101.3 |
| 60% | 93.5 |
| 55% | 85.7 |
| 50% | 77.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 62.3 | 5 |
| 55% | 85.7 | 5 |
| 70% | 109.1 | 3 |
| 80% | 124.7 | 2 |
| 90% | 140.3 | 1 |
| Working | 155.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.