One-rep max
130 kg for 7 reps
Estimated one-rep max: about 158 kg. The five formulas span 153–161 kg, so treat it as a range.
Estimated one-rep max
158 kg
Mean of five published formulas. Range 153–161 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 160.3 | Epley, 1985 |
| Brzycki | 156.0 | Brzycki, 1993 |
| Lombardi | 157.9 | Lombardi, 1989 |
| O'Conner | 152.8 | O'Conner et al., 1989 |
| Mayhew | 161.1 | Mayhew et al., 1992 |
So is 158 kg a good bench press?
If that lift is a bench press, 158 kg puts a man at 82.5–87.5 kg bodyweight at the 88th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 149.7 |
| 90% | 141.9 |
| 85% | 134.0 |
| 80% | 126.1 |
| 75% | 118.2 |
| 70% | 110.3 |
| 65% | 102.5 |
| 60% | 94.6 |
| 55% | 86.7 |
| 50% | 78.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 63.0 | 5 |
| 55% | 86.7 | 5 |
| 70% | 110.3 | 3 |
| 80% | 126.1 | 2 |
| 90% | 141.9 | 1 |
| Working | 157.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.