One-rep max
135 lb for 11 reps
Estimated one-rep max: about 81 kg. The five formulas span 78–85 kg, so treat it as a range.
Estimated one-rep max
81 kg
Mean of five published formulas. Range 78–85 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 83.7 | Epley, 1985 |
| Brzycki | 84.8 | Brzycki, 1993 |
| Lombardi | 77.8 | Lombardi, 1989 |
| O'Conner | 78.1 | O'Conner et al., 1989 |
| Mayhew | 81.6 | Mayhew et al., 1992 |
So is 81 kg a good bench press?
If that lift is a bench press, 81 kg puts a man at 82.5–87.5 kg bodyweight at the 5th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 77.1 |
| 90% | 73.1 |
| 85% | 69.0 |
| 80% | 64.9 |
| 75% | 60.9 |
| 70% | 56.8 |
| 65% | 52.8 |
| 60% | 48.7 |
| 55% | 44.7 |
| 50% | 40.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 32.5 | 5 |
| 55% | 44.7 | 5 |
| 70% | 56.8 | 3 |
| 80% | 64.9 | 2 |
| 90% | 73.1 | 1 |
| Working | 81.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.