One-rep max
155 kg for 4 reps
Estimated one-rep max: about 175 kg. The five formulas span 169–181 kg, so treat it as a range.
Estimated one-rep max
175 kg
Mean of five published formulas. Range 169–181 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 175.7 | Epley, 1985 |
| Brzycki | 169.1 | Brzycki, 1993 |
| Lombardi | 178.0 | Lombardi, 1989 |
| O'Conner | 170.5 | O'Conner et al., 1989 |
| Mayhew | 180.6 | Mayhew et al., 1992 |
So is 175 kg a good bench press?
If that lift is a bench press, 175 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% | 166.0 |
| 90% | 157.3 |
| 85% | 148.6 |
| 80% | 139.8 |
| 75% | 131.1 |
| 70% | 122.3 |
| 65% | 113.6 |
| 60% | 104.9 |
| 55% | 96.1 |
| 50% | 87.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 69.9 | 5 |
| 55% | 96.1 | 5 |
| 70% | 122.3 | 3 |
| 80% | 139.8 | 2 |
| 90% | 157.3 | 1 |
| Working | 174.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.