One-rep max
135 kg for 6 reps
Estimated one-rep max: about 160 kg. The five formulas span 155–164 kg, so treat it as a range.
Estimated one-rep max
160 kg
Mean of five published formulas. Range 155–164 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 162.0 | Epley, 1985 |
| Brzycki | 156.8 | Brzycki, 1993 |
| Lombardi | 161.5 | Lombardi, 1989 |
| O'Conner | 155.3 | O'Conner et al., 1989 |
| Mayhew | 164.0 | Mayhew et al., 1992 |
So is 160 kg a good bench press?
If that lift is a bench press, 160 kg puts a man at 82.5–87.5 kg bodyweight at the 89th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 151.9 |
| 90% | 143.9 |
| 85% | 135.9 |
| 80% | 127.9 |
| 75% | 119.9 |
| 70% | 111.9 |
| 65% | 103.9 |
| 60% | 95.9 |
| 55% | 87.9 |
| 50% | 80.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 64.0 | 5 |
| 55% | 87.9 | 5 |
| 70% | 111.9 | 3 |
| 80% | 127.9 | 2 |
| 90% | 143.9 | 1 |
| Working | 159.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.