One-rep max
145 kg for 8 reps
Estimated one-rep max: about 180 kg. The five formulas span 174–184 kg, so treat it as a range.
Estimated one-rep max
180 kg
Mean of five published formulas. Range 174–184 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 183.7 | Epley, 1985 |
| Brzycki | 180.0 | Brzycki, 1993 |
| Lombardi | 178.5 | Lombardi, 1989 |
| O'Conner | 174.0 | O'Conner et al., 1989 |
| Mayhew | 183.1 | Mayhew et al., 1992 |
So is 180 kg a good bench press?
If that lift is a bench press, 180 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% | 170.9 |
| 90% | 161.9 |
| 85% | 152.9 |
| 80% | 143.9 |
| 75% | 134.9 |
| 70% | 125.9 |
| 65% | 116.9 |
| 60% | 107.9 |
| 55% | 98.9 |
| 50% | 89.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 71.9 | 5 |
| 55% | 98.9 | 5 |
| 70% | 125.9 | 3 |
| 80% | 143.9 | 2 |
| 90% | 161.9 | 1 |
| Working | 179.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.