145 kg for 3 reps
Estimated one-rep max: about 159 kg (351 lb). The five formulas span 154–165 kg, so treat it as a range rather than a number.
Estimated one-rep max
159 kg
Mean of five published formulas. Range 154–165 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 159.5 | Epley, 1985 |
| Brzycki | 153.5 | Brzycki, 1993 |
| Lombardi | 161.8 | Lombardi, 1989 |
| O'Conner | 155.9 | O'Conner et al., 1989 |
| Mayhew | 165.3 | Mayhew et al., 1992 |
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
So is 159 kg a good bench press?
If that lift is a bench press, 159 kg (351 lb) puts a man at 82.5–87.5 kg bodyweight at the 89th percentile of 29,914 judged competition benches — elite. For a squat or a deadlift the same weight ranks lower, because those lifts are heavier for everyone.
Bench standards
Full curve for this class
Open →Squat standards
Same class, different lift
Open →Deadlift standards
Same class, different lift
Open →SOURCE·Judged competition results (OpenPowerlifting)·29,914 judged bench presses, men 82.5–87.5 kg·REVIEWED JUL 2026
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 151.2 |
| 90% | 143.3 |
| 85% | 135.3 |
| 80% | 127.4 |
| 75% | 119.4 |
| 70% | 111.4 |
| 65% | 103.5 |
| 60% | 95.5 |
| 55% | 87.6 |
| 50% | 79.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 63.7 | 5 |
| 55% | 87.6 | 5 |
| 70% | 111.4 | 3 |
| 80% | 127.4 | 2 |
| 90% | 143.3 | 1 |
| Working | 159.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.
Same weight, other rep counts
The whole rep range for 145 kg, so the estimate for any set you actually did is one click away.
145 kg × 2
1RM 155 kg
145 kg × 4
1RM 164 kg
145 kg × 5
1RM 168 kg
145 kg × 6
1RM 172 kg
145 kg × 7
1RM 176 kg
145 kg × 8
1RM 180 kg
145 kg × 9
1RM 184 kg
145 kg × 10
1RM 188 kg
145 kg × 11
1RM 192 kg
145 kg × 12
1RM 197 kg
SOURCE·Published formulae — Epley, Brzycki, Lombardi; IPF GL and DOTS coefficients·REVIEWED JUL 2026
145 kg × 3 — common questions
What is my one-rep max if I lift 145 kg for 3 reps?
About 159 kg (351 lb), taken as the mean of the Epley, Brzycki, Lombardi, O'Conner and Mayhew formulas. Individually they give 154 to 165 kg, so the range is the honest answer.
Is 159 kg a good bench press?
If the lift is a bench press, 159 kg (351 lb) puts a man at 82.5–87.5 kg bodyweight at the 89th percentile of 29,914 judged competition benches — elite. That population all competed, so it is stronger than a gym average.
What should I warm up with?
The ramp below runs 64 kg × 5, 88 kg × 5, 111 kg × 3, 127 kg × 2, 143 kg × 1, then the working single at 159 kg. It is a conventional ladder rather than a rule; the test is that the last warm-up still moves fast.