One-rep max
120 kg for 11 reps
Estimated one-rep max: about 159 kg. The five formulas span 153–166 kg, so treat it as a range.
Estimated one-rep max
159 kg
Mean of five published formulas. Range 153–166 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 164.0 | Epley, 1985 |
| Brzycki | 166.2 | Brzycki, 1993 |
| Lombardi | 152.5 | Lombardi, 1989 |
| O'Conner | 153.0 | O'Conner et al., 1989 |
| Mayhew | 159.8 | Mayhew et al., 1992 |
So is 159 kg a good bench press?
If that lift is a bench press, 159 kg puts a man at 82.5–87.5 kg bodyweight at the 89th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 151.1 |
| 90% | 143.2 |
| 85% | 135.2 |
| 80% | 127.3 |
| 75% | 119.3 |
| 70% | 111.4 |
| 65% | 103.4 |
| 60% | 95.5 |
| 55% | 87.5 |
| 50% | 79.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 63.6 | 5 |
| 55% | 87.5 | 5 |
| 70% | 111.4 | 3 |
| 80% | 127.3 | 2 |
| 90% | 143.2 | 1 |
| Working | 159.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.