One-rep max
125 kg for 3 reps
Estimated one-rep max: about 137 kg. The five formulas span 132–142 kg, so treat it as a range.
Estimated one-rep max
137 kg
Mean of five published formulas. Range 132–142 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 137.5 | Epley, 1985 |
| Brzycki | 132.4 | Brzycki, 1993 |
| Lombardi | 139.5 | Lombardi, 1989 |
| O'Conner | 134.4 | O'Conner et al., 1989 |
| Mayhew | 142.5 | Mayhew et al., 1992 |
So is 137 kg a good bench press?
If that lift is a bench press, 137 kg puts a man at 82.5–87.5 kg bodyweight at the 66th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 130.4 |
| 90% | 123.5 |
| 85% | 116.7 |
| 80% | 109.8 |
| 75% | 102.9 |
| 70% | 96.1 |
| 65% | 89.2 |
| 60% | 82.3 |
| 55% | 75.5 |
| 50% | 68.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 54.9 | 5 |
| 55% | 75.5 | 5 |
| 70% | 96.1 | 3 |
| 80% | 109.8 | 2 |
| 90% | 123.5 | 1 |
| Working | 137.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.