One-rep max
155 lb for 12 reps
Estimated one-rep max: about 95 kg. The five formulas span 90–101 kg, so treat it as a range.
Estimated one-rep max
95 kg
Mean of five published formulas. Range 90–101 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 98.4 | Epley, 1985 |
| Brzycki | 101.2 | Brzycki, 1993 |
| Lombardi | 90.1 | Lombardi, 1989 |
| O'Conner | 91.4 | O'Conner et al., 1989 |
| Mayhew | 95.2 | Mayhew et al., 1992 |
So is 95 kg a good bench press?
If that lift is a bench press, 95 kg puts a man at 82.5–87.5 kg bodyweight at the 13th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 90.5 |
| 90% | 85.8 |
| 85% | 81.0 |
| 80% | 76.2 |
| 75% | 71.5 |
| 70% | 66.7 |
| 65% | 61.9 |
| 60% | 57.2 |
| 55% | 52.4 |
| 50% | 47.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 38.1 | 5 |
| 55% | 52.4 | 5 |
| 70% | 66.7 | 3 |
| 80% | 76.2 | 2 |
| 90% | 85.8 | 1 |
| Working | 95.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.