One-rep max
115 lb for 12 reps
Estimated one-rep max: about 71 kg. The five formulas span 67–75 kg, so treat it as a range.
Estimated one-rep max
71 kg
Mean of five published formulas. Range 67–75 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 73.0 | Epley, 1985 |
| Brzycki | 75.1 | Brzycki, 1993 |
| Lombardi | 66.9 | Lombardi, 1989 |
| O'Conner | 67.8 | O'Conner et al., 1989 |
| Mayhew | 70.6 | Mayhew et al., 1992 |
So is 71 kg a good bench press?
If that lift is a bench press, 71 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% | 67.2 |
| 90% | 63.6 |
| 85% | 60.1 |
| 80% | 56.6 |
| 75% | 53.0 |
| 70% | 49.5 |
| 65% | 45.9 |
| 60% | 42.4 |
| 55% | 38.9 |
| 50% | 35.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 28.3 | 5 |
| 55% | 38.9 | 5 |
| 70% | 49.5 | 3 |
| 80% | 56.6 | 2 |
| 90% | 63.6 | 1 |
| Working | 70.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.