One-rep max
125 kg for 6 reps
Estimated one-rep max: about 148 kg. The five formulas span 144–152 kg, so treat it as a range.
Estimated one-rep max
148 kg
Mean of five published formulas. Range 144–152 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 150.0 | Epley, 1985 |
| Brzycki | 145.2 | Brzycki, 1993 |
| Lombardi | 149.5 | Lombardi, 1989 |
| O'Conner | 143.8 | O'Conner et al., 1989 |
| Mayhew | 151.8 | Mayhew et al., 1992 |
So is 148 kg a good bench press?
If that lift is a bench press, 148 kg puts a man at 82.5–87.5 kg bodyweight at the 79th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 140.7 |
| 90% | 133.3 |
| 85% | 125.8 |
| 80% | 118.4 |
| 75% | 111.0 |
| 70% | 103.6 |
| 65% | 96.2 |
| 60% | 88.8 |
| 55% | 81.4 |
| 50% | 74.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 59.2 | 5 |
| 55% | 81.4 | 5 |
| 70% | 103.6 | 3 |
| 80% | 118.4 | 2 |
| 90% | 133.3 | 1 |
| Working | 148.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.