One-rep max
135 kg for 11 reps
Estimated one-rep max: about 179 kg. The five formulas span 172–187 kg, so treat it as a range.
Estimated one-rep max
179 kg
Mean of five published formulas. Range 172–187 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 184.5 | Epley, 1985 |
| Brzycki | 186.9 | Brzycki, 1993 |
| Lombardi | 171.6 | Lombardi, 1989 |
| O'Conner | 172.1 | O'Conner et al., 1989 |
| Mayhew | 179.8 | Mayhew et al., 1992 |
So is 179 kg a good bench press?
If that lift is a bench press, 179 kg puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 170.0 |
| 90% | 161.1 |
| 85% | 152.1 |
| 80% | 143.2 |
| 75% | 134.2 |
| 70% | 125.3 |
| 65% | 116.3 |
| 60% | 107.4 |
| 55% | 98.4 |
| 50% | 89.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 71.6 | 5 |
| 55% | 98.4 | 5 |
| 70% | 125.3 | 3 |
| 80% | 143.2 | 2 |
| 90% | 161.1 | 1 |
| Working | 179.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.