130 kg for 6 reps
Estimated one-rep max: about 154 kg (339 lb). The five formulas span 150–158 kg, so treat it as a range rather than a number.
Estimated one-rep max
154 kg
Mean of five published formulas. Range 150–158 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 156.0 | Epley, 1985 |
| Brzycki | 151.0 | Brzycki, 1993 |
| Lombardi | 155.5 | Lombardi, 1989 |
| O'Conner | 149.5 | O'Conner et al., 1989 |
| Mayhew | 157.9 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 154 kg a good bench press?
If that lift is a bench press, 154 kg (339 lb) puts a man at 82.5–87.5 kg bodyweight at the 85th 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% | 146.3 |
| 90% | 138.6 |
| 85% | 130.9 |
| 80% | 123.2 |
| 75% | 115.5 |
| 70% | 107.8 |
| 65% | 100.1 |
| 60% | 92.4 |
| 55% | 84.7 |
| 50% | 77.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 61.6 | 5 |
| 55% | 84.7 | 5 |
| 70% | 107.8 | 3 |
| 80% | 123.2 | 2 |
| 90% | 138.6 | 1 |
| Working | 154.0 | 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 130 kg, so the estimate for any set you actually did is one click away.
130 kg × 2
1RM 139 kg
130 kg × 3
1RM 143 kg
130 kg × 4
1RM 147 kg
130 kg × 5
1RM 150 kg
130 kg × 7
1RM 158 kg
130 kg × 8
1RM 161 kg
130 kg × 9
1RM 165 kg
130 kg × 10
1RM 169 kg
130 kg × 11
1RM 172 kg
130 kg × 12
1RM 176 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
130 kg × 6 — common questions
What is my one-rep max if I lift 130 kg for 6 reps?
About 154 kg (339 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 150 to 158 kg, so the range is the honest answer.
Is 154 kg a good bench press?
If the lift is a bench press, 154 kg (339 lb) puts a man at 82.5–87.5 kg bodyweight at the 85th 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 62 kg × 5, 85 kg × 5, 108 kg × 3, 123 kg × 2, 139 kg × 1, then the working single at 154 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.