125 kg for 9 reps
Estimated one-rep max: about 159 kg (350 lb). The five formulas span 153–163 kg, so treat it as a range rather than a number.
Estimated one-rep max
159 kg
Mean of five published formulas. Range 153–163 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 162.5 | Epley, 1985 |
| Brzycki | 160.7 | Brzycki, 1993 |
| Lombardi | 155.7 | Lombardi, 1989 |
| O'Conner | 153.1 | O'Conner et al., 1989 |
| Mayhew | 160.8 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 159 kg a good bench press?
If that lift is a bench press, 159 kg (350 lb) puts a man at 82.5–87.5 kg bodyweight at the 88th percentile of 29,914 judged competition benches — elite. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 150.6 |
| 90% | 142.7 |
| 85% | 134.8 |
| 80% | 126.9 |
| 75% | 118.9 |
| 70% | 111.0 |
| 65% | 103.1 |
| 60% | 95.1 |
| 55% | 87.2 |
| 50% | 79.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 63.4 | 5 |
| 55% | 87.2 | 5 |
| 70% | 111.0 | 3 |
| 80% | 126.9 | 2 |
| 90% | 142.7 | 1 |
| Working | 158.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 125 kg, so the estimate for any set you actually did is one click away.
125 kg × 2
1RM 133 kg
125 kg × 3
1RM 137 kg
125 kg × 4
1RM 141 kg
125 kg × 5
1RM 145 kg
125 kg × 6
1RM 148 kg
125 kg × 7
1RM 152 kg
125 kg × 8
1RM 155 kg
125 kg × 10
1RM 162 kg
125 kg × 11
1RM 166 kg
125 kg × 12
1RM 169 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
125 kg × 9 — common questions
What is my one-rep max if I lift 125 kg for 9 reps?
About 159 kg (350 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 153 to 163 kg, so the range is the honest answer.
Is 159 kg a good bench press?
If the lift is a bench press, 159 kg (350 lb) puts a man at 82.5–87.5 kg bodyweight at the 88th percentile of 29,914 judged competition benches — elite. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 63 kg × 5, 87 kg × 5, 111 kg × 3, 127 kg × 2, 143 kg × 1, then the working single at 159 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.