One-rep max
115 lb for 11 reps
Estimated one-rep max: about 69 kg. The five formulas span 66–72 kg, so treat it as a range.
Estimated one-rep max
69 kg
Mean of five published formulas. Range 66–72 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 71.3 | Epley, 1985 |
| Brzycki | 72.2 | Brzycki, 1993 |
| Lombardi | 66.3 | Lombardi, 1989 |
| O'Conner | 66.5 | O'Conner et al., 1989 |
| Mayhew | 69.5 | Mayhew et al., 1992 |
So is 69 kg a good bench press?
If that lift is a bench press, 69 kg puts a man at 82.5–87.5 kg bodyweight at the 3rd percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 65.7 |
| 90% | 62.2 |
| 85% | 58.8 |
| 80% | 55.3 |
| 75% | 51.9 |
| 70% | 48.4 |
| 65% | 45.0 |
| 60% | 41.5 |
| 55% | 38.0 |
| 50% | 34.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 27.7 | 5 |
| 55% | 38.0 | 5 |
| 70% | 48.4 | 3 |
| 80% | 55.3 | 2 |
| 90% | 62.2 | 1 |
| Working | 69.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.