One-rep max
130 kg for 9 reps
Estimated one-rep max: about 165 kg. The five formulas span 159–169 kg, so treat it as a range.
Estimated one-rep max
165 kg
Mean of five published formulas. Range 159–169 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 169.0 | Epley, 1985 |
| Brzycki | 167.1 | Brzycki, 1993 |
| Lombardi | 161.9 | Lombardi, 1989 |
| O'Conner | 159.3 | O'Conner et al., 1989 |
| Mayhew | 167.2 | Mayhew et al., 1992 |
So is 165 kg a good bench press?
If that lift is a bench press, 165 kg puts a man at 82.5–87.5 kg bodyweight at the 92nd percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 156.7 |
| 90% | 148.4 |
| 85% | 140.2 |
| 80% | 131.9 |
| 75% | 123.7 |
| 70% | 115.4 |
| 65% | 107.2 |
| 60% | 98.9 |
| 55% | 90.7 |
| 50% | 82.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 66.0 | 5 |
| 55% | 90.7 | 5 |
| 70% | 115.4 | 3 |
| 80% | 131.9 | 2 |
| 90% | 148.4 | 1 |
| Working | 164.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.