One-rep max
125 kg for 8 reps
Estimated one-rep max: about 155 kg. The five formulas span 150–158 kg, so treat it as a range.
Estimated one-rep max
155 kg
Mean of five published formulas. Range 150–158 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 158.3 | Epley, 1985 |
| Brzycki | 155.2 | Brzycki, 1993 |
| Lombardi | 153.9 | Lombardi, 1989 |
| O'Conner | 150.0 | O'Conner et al., 1989 |
| Mayhew | 157.9 | Mayhew et al., 1992 |
So is 155 kg a good bench press?
If that lift is a bench press, 155 kg puts a man at 82.5–87.5 kg bodyweight at the 86th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 147.3 |
| 90% | 139.5 |
| 85% | 131.8 |
| 80% | 124.0 |
| 75% | 116.3 |
| 70% | 108.5 |
| 65% | 100.8 |
| 60% | 93.0 |
| 55% | 85.3 |
| 50% | 77.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 62.0 | 5 |
| 55% | 85.3 | 5 |
| 70% | 108.5 | 3 |
| 80% | 124.0 | 2 |
| 90% | 139.5 | 1 |
| Working | 155.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.