One-rep max
125 kg for 5 reps
Estimated one-rep max: about 145 kg. The five formulas span 141–149 kg, so treat it as a range.
Estimated one-rep max
145 kg
Mean of five published formulas. Range 141–149 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 145.8 | Epley, 1985 |
| Brzycki | 140.6 | Brzycki, 1993 |
| Lombardi | 146.8 | Lombardi, 1989 |
| O'Conner | 140.6 | O'Conner et al., 1989 |
| Mayhew | 148.8 | Mayhew et al., 1992 |
So is 145 kg a good bench press?
If that lift is a bench press, 145 kg puts a man at 82.5–87.5 kg bodyweight at the 75th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 137.3 |
| 90% | 130.1 |
| 85% | 122.9 |
| 80% | 115.6 |
| 75% | 108.4 |
| 70% | 101.2 |
| 65% | 93.9 |
| 60% | 86.7 |
| 55% | 79.5 |
| 50% | 72.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 57.8 | 5 |
| 55% | 79.5 | 5 |
| 70% | 101.2 | 3 |
| 80% | 115.6 | 2 |
| 90% | 130.1 | 1 |
| Working | 144.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.