One-rep max
135 kg for 3 reps
Estimated one-rep max: about 148 kg. The five formulas span 143–154 kg, so treat it as a range.
Estimated one-rep max
148 kg
Mean of five published formulas. Range 143–154 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 148.5 | Epley, 1985 |
| Brzycki | 142.9 | Brzycki, 1993 |
| Lombardi | 150.7 | Lombardi, 1989 |
| O'Conner | 145.1 | O'Conner et al., 1989 |
| Mayhew | 153.9 | Mayhew et al., 1992 |
So is 148 kg a good bench press?
If that lift is a bench press, 148 kg puts a man at 82.5–87.5 kg bodyweight at the 79th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 140.8 |
| 90% | 133.4 |
| 85% | 126.0 |
| 80% | 118.6 |
| 75% | 111.2 |
| 70% | 103.8 |
| 65% | 96.3 |
| 60% | 88.9 |
| 55% | 81.5 |
| 50% | 74.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 59.3 | 5 |
| 55% | 81.5 | 5 |
| 70% | 103.8 | 3 |
| 80% | 118.6 | 2 |
| 90% | 133.4 | 1 |
| Working | 148.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.