One-rep max
120 kg for 4 reps
Estimated one-rep max: about 135 kg. The five formulas span 131–140 kg, so treat it as a range.
Estimated one-rep max
135 kg
Mean of five published formulas. Range 131–140 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 136.0 | Epley, 1985 |
| Brzycki | 130.9 | Brzycki, 1993 |
| Lombardi | 137.8 | Lombardi, 1989 |
| O'Conner | 132.0 | O'Conner et al., 1989 |
| Mayhew | 139.8 | Mayhew et al., 1992 |
So is 135 kg a good bench press?
If that lift is a bench press, 135 kg puts a man at 82.5–87.5 kg bodyweight at the 64th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 128.5 |
| 90% | 121.8 |
| 85% | 115.0 |
| 80% | 108.3 |
| 75% | 101.5 |
| 70% | 94.7 |
| 65% | 88.0 |
| 60% | 81.2 |
| 55% | 74.4 |
| 50% | 67.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 54.1 | 5 |
| 55% | 74.4 | 5 |
| 70% | 94.7 | 3 |
| 80% | 108.3 | 2 |
| 90% | 121.8 | 1 |
| Working | 135.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.