One-rep max
155 kg for 6 reps
Estimated one-rep max: about 184 kg. The five formulas span 178–188 kg, so treat it as a range.
Estimated one-rep max
184 kg
Mean of five published formulas. Range 178–188 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 186.0 | Epley, 1985 |
| Brzycki | 180.0 | Brzycki, 1993 |
| Lombardi | 185.4 | Lombardi, 1989 |
| O'Conner | 178.3 | O'Conner et al., 1989 |
| Mayhew | 188.3 | Mayhew et al., 1992 |
So is 184 kg a good bench press?
If that lift is a bench press, 184 kg puts a man at 82.5–87.5 kg bodyweight at the 98th percentile of 29,914 judged competition benches — world-class.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 174.4 |
| 90% | 165.2 |
| 85% | 156.1 |
| 80% | 146.9 |
| 75% | 137.7 |
| 70% | 128.5 |
| 65% | 119.3 |
| 60% | 110.2 |
| 55% | 101.0 |
| 50% | 91.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 73.4 | 5 |
| 55% | 101.0 | 5 |
| 70% | 128.5 | 3 |
| 80% | 146.9 | 2 |
| 90% | 165.2 | 1 |
| Working | 183.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.