One-rep max
125 kg for 4 reps
Estimated one-rep max: about 141 kg. The five formulas span 136–146 kg, so treat it as a range.
Estimated one-rep max
141 kg
Mean of five published formulas. Range 136–146 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 141.7 | Epley, 1985 |
| Brzycki | 136.4 | Brzycki, 1993 |
| Lombardi | 143.6 | Lombardi, 1989 |
| O'Conner | 137.5 | O'Conner et al., 1989 |
| Mayhew | 145.6 | Mayhew et al., 1992 |
So is 141 kg a good bench press?
If that lift is a bench press, 141 kg puts a man at 82.5–87.5 kg bodyweight at the 71st percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 133.9 |
| 90% | 126.9 |
| 85% | 119.8 |
| 80% | 112.8 |
| 75% | 105.7 |
| 70% | 98.7 |
| 65% | 91.6 |
| 60% | 84.6 |
| 55% | 77.5 |
| 50% | 70.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 56.4 | 5 |
| 55% | 77.5 | 5 |
| 70% | 98.7 | 3 |
| 80% | 112.8 | 2 |
| 90% | 126.9 | 1 |
| Working | 141.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.