One-rep max
125 kg for 11 reps
Estimated one-rep max: about 166 kg. The five formulas span 159–173 kg, so treat it as a range.
Estimated one-rep max
166 kg
Mean of five published formulas. Range 159–173 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 170.8 | Epley, 1985 |
| Brzycki | 173.1 | Brzycki, 1993 |
| Lombardi | 158.9 | Lombardi, 1989 |
| O'Conner | 159.4 | O'Conner et al., 1989 |
| Mayhew | 166.5 | Mayhew et al., 1992 |
So is 166 kg a good bench press?
If that lift is a bench press, 166 kg puts a man at 82.5–87.5 kg bodyweight at the 92nd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 157.4 |
| 90% | 149.2 |
| 85% | 140.9 |
| 80% | 132.6 |
| 75% | 124.3 |
| 70% | 116.0 |
| 65% | 107.7 |
| 60% | 99.4 |
| 55% | 91.2 |
| 50% | 82.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 66.3 | 5 |
| 55% | 91.2 | 5 |
| 70% | 116.0 | 3 |
| 80% | 132.6 | 2 |
| 90% | 149.2 | 1 |
| Working | 165.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.