One-rep max
140 kg for 10 reps
Estimated one-rep max: about 182 kg. The five formulas span 175–187 kg, so treat it as a range.
Estimated one-rep max
182 kg
Mean of five published formulas. Range 175–187 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 186.7 | Epley, 1985 |
| Brzycki | 186.7 | Brzycki, 1993 |
| Lombardi | 176.2 | Lombardi, 1989 |
| O'Conner | 175.0 | O'Conner et al., 1989 |
| Mayhew | 183.3 | Mayhew et al., 1992 |
So is 182 kg a good bench press?
If that lift is a bench press, 182 kg puts a man at 82.5–87.5 kg bodyweight at the 97th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 172.5 |
| 90% | 163.4 |
| 85% | 154.3 |
| 80% | 145.3 |
| 75% | 136.2 |
| 70% | 127.1 |
| 65% | 118.0 |
| 60% | 108.9 |
| 55% | 99.9 |
| 50% | 90.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 72.6 | 5 |
| 55% | 99.9 | 5 |
| 70% | 127.1 | 3 |
| 80% | 145.3 | 2 |
| 90% | 163.4 | 1 |
| Working | 181.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.