One-rep max
115 lb for 5 reps
Estimated one-rep max: about 60 kg. The five formulas span 59–62 kg, so treat it as a range.
Estimated one-rep max
60 kg
Mean of five published formulas. Range 59–62 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 60.9 | Epley, 1985 |
| Brzycki | 58.7 | Brzycki, 1993 |
| Lombardi | 61.3 | Lombardi, 1989 |
| O'Conner | 58.7 | O'Conner et al., 1989 |
| Mayhew | 62.1 | Mayhew et al., 1992 |
So is 60 kg a good bench press?
If that lift is a bench press, 60 kg puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 57.3 |
| 90% | 54.3 |
| 85% | 51.3 |
| 80% | 48.3 |
| 75% | 45.2 |
| 70% | 42.2 |
| 65% | 39.2 |
| 60% | 36.2 |
| 55% | 33.2 |
| 50% | 30.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 24.1 | 5 |
| 55% | 33.2 | 5 |
| 70% | 42.2 | 3 |
| 80% | 48.3 | 2 |
| 90% | 54.3 | 1 |
| Working | 60.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.