One-rep max
125 kg for 7 reps
Estimated one-rep max: about 152 kg. The five formulas span 147–155 kg, so treat it as a range.
Estimated one-rep max
152 kg
Mean of five published formulas. Range 147–155 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 154.2 | Epley, 1985 |
| Brzycki | 150.0 | Brzycki, 1993 |
| Lombardi | 151.9 | Lombardi, 1989 |
| O'Conner | 146.9 | O'Conner et al., 1989 |
| Mayhew | 154.9 | Mayhew et al., 1992 |
So is 152 kg a good bench press?
If that lift is a bench press, 152 kg puts a man at 82.5–87.5 kg bodyweight at the 83rd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 144.0 |
| 90% | 136.4 |
| 85% | 128.8 |
| 80% | 121.2 |
| 75% | 113.7 |
| 70% | 106.1 |
| 65% | 98.5 |
| 60% | 90.9 |
| 55% | 83.4 |
| 50% | 75.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 60.6 | 5 |
| 55% | 83.4 | 5 |
| 70% | 106.1 | 3 |
| 80% | 121.2 | 2 |
| 90% | 136.4 | 1 |
| Working | 151.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.