One-rep max
155 lb for 10 reps
Estimated one-rep max: about 91 kg. The five formulas span 88–94 kg, so treat it as a range.
Estimated one-rep max
91 kg
Mean of five published formulas. Range 88–94 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 93.7 | Epley, 1985 |
| Brzycki | 93.7 | Brzycki, 1993 |
| Lombardi | 88.5 | Lombardi, 1989 |
| O'Conner | 87.9 | O'Conner et al., 1989 |
| Mayhew | 92.1 | Mayhew et al., 1992 |
So is 91 kg a good bench press?
If that lift is a bench press, 91 kg puts a man at 82.5–87.5 kg bodyweight at the 10th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 86.6 |
| 90% | 82.1 |
| 85% | 77.5 |
| 80% | 72.9 |
| 75% | 68.4 |
| 70% | 63.8 |
| 65% | 59.3 |
| 60% | 54.7 |
| 55% | 50.2 |
| 50% | 45.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 36.5 | 5 |
| 55% | 50.2 | 5 |
| 70% | 63.8 | 3 |
| 80% | 72.9 | 2 |
| 90% | 82.1 | 1 |
| Working | 91.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.