One-rep max
140 kg for 8 reps
Estimated one-rep max: about 174 kg. The five formulas span 168–177 kg, so treat it as a range.
Estimated one-rep max
174 kg
Mean of five published formulas. Range 168–177 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 177.3 | Epley, 1985 |
| Brzycki | 173.8 | Brzycki, 1993 |
| Lombardi | 172.4 | Lombardi, 1989 |
| O'Conner | 168.0 | O'Conner et al., 1989 |
| Mayhew | 176.8 | Mayhew et al., 1992 |
So is 174 kg a good bench press?
If that lift is a bench press, 174 kg puts a man at 82.5–87.5 kg bodyweight at the 96th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 165.0 |
| 90% | 156.3 |
| 85% | 147.6 |
| 80% | 138.9 |
| 75% | 130.2 |
| 70% | 121.6 |
| 65% | 112.9 |
| 60% | 104.2 |
| 55% | 95.5 |
| 50% | 86.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 69.5 | 5 |
| 55% | 95.5 | 5 |
| 70% | 121.6 | 3 |
| 80% | 138.9 | 2 |
| 90% | 156.3 | 1 |
| Working | 173.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.