One-rep max
130 kg for 8 reps
Estimated one-rep max: about 161 kg. The five formulas span 156–165 kg, so treat it as a range.
Estimated one-rep max
161 kg
Mean of five published formulas. Range 156–165 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 164.7 | Epley, 1985 |
| Brzycki | 161.4 | Brzycki, 1993 |
| Lombardi | 160.0 | Lombardi, 1989 |
| O'Conner | 156.0 | O'Conner et al., 1989 |
| Mayhew | 164.2 | Mayhew et al., 1992 |
So is 161 kg a good bench press?
If that lift is a bench press, 161 kg puts a man at 82.5–87.5 kg bodyweight at the 91st percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 153.2 |
| 90% | 145.1 |
| 85% | 137.1 |
| 80% | 129.0 |
| 75% | 120.9 |
| 70% | 112.9 |
| 65% | 104.8 |
| 60% | 96.8 |
| 55% | 88.7 |
| 50% | 80.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 64.5 | 5 |
| 55% | 88.7 | 5 |
| 70% | 112.9 | 3 |
| 80% | 129.0 | 2 |
| 90% | 145.1 | 1 |
| Working | 161.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.