One-rep max
140 kg for 3 reps
Estimated one-rep max: about 154 kg. The five formulas span 148–160 kg, so treat it as a range.
Estimated one-rep max
154 kg
Mean of five published formulas. Range 148–160 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 154.0 | Epley, 1985 |
| Brzycki | 148.2 | Brzycki, 1993 |
| Lombardi | 156.3 | Lombardi, 1989 |
| O'Conner | 150.5 | O'Conner et al., 1989 |
| Mayhew | 159.6 | Mayhew et al., 1992 |
So is 154 kg a good bench press?
If that lift is a bench press, 154 kg puts a man at 82.5–87.5 kg bodyweight at the 84th percentile of 29,914 judged competition benches — elite.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 146.0 |
| 90% | 138.3 |
| 85% | 130.7 |
| 80% | 123.0 |
| 75% | 115.3 |
| 70% | 107.6 |
| 65% | 99.9 |
| 60% | 92.2 |
| 55% | 84.5 |
| 50% | 76.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 61.5 | 5 |
| 55% | 84.5 | 5 |
| 70% | 107.6 | 3 |
| 80% | 123.0 | 2 |
| 90% | 138.3 | 1 |
| Working | 153.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.