One-rep max
135 lb for 7 reps
Estimated one-rep max: about 74 kg. The five formulas span 72–76 kg, so treat it as a range.
Estimated one-rep max
74 kg
Mean of five published formulas. Range 72–76 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 75.5 | Epley, 1985 |
| Brzycki | 73.5 | Brzycki, 1993 |
| Lombardi | 74.4 | Lombardi, 1989 |
| O'Conner | 72.0 | O'Conner et al., 1989 |
| Mayhew | 75.9 | Mayhew et al., 1992 |
So is 74 kg a good bench press?
If that lift is a bench press, 74 kg puts a man at 82.5–87.5 kg bodyweight at the 4th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 70.5 |
| 90% | 66.8 |
| 85% | 63.1 |
| 80% | 59.4 |
| 75% | 55.7 |
| 70% | 52.0 |
| 65% | 48.3 |
| 60% | 44.5 |
| 55% | 40.8 |
| 50% | 37.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 29.7 | 5 |
| 55% | 40.8 | 5 |
| 70% | 52.0 | 3 |
| 80% | 59.4 | 2 |
| 90% | 66.8 | 1 |
| Working | 74.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.