One-rep max
135 lb for 12 reps
Estimated one-rep max: about 83 kg. The five formulas span 79–88 kg, so treat it as a range.
Estimated one-rep max
83 kg
Mean of five published formulas. Range 79–88 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 85.7 | Epley, 1985 |
| Brzycki | 88.2 | Brzycki, 1993 |
| Lombardi | 78.5 | Lombardi, 1989 |
| O'Conner | 79.6 | O'Conner et al., 1989 |
| Mayhew | 82.9 | Mayhew et al., 1992 |
So is 83 kg a good bench press?
If that lift is a bench press, 83 kg puts a man at 82.5–87.5 kg bodyweight at the 6th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 78.8 |
| 90% | 74.7 |
| 85% | 70.5 |
| 80% | 66.4 |
| 75% | 62.2 |
| 70% | 58.1 |
| 65% | 53.9 |
| 60% | 49.8 |
| 55% | 45.6 |
| 50% | 41.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 33.2 | 5 |
| 55% | 45.6 | 5 |
| 70% | 58.1 | 3 |
| 80% | 66.4 | 2 |
| 90% | 74.7 | 1 |
| Working | 83.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.