One-rep max
165 kg for 3 reps
Estimated one-rep max: about 181 kg. The five formulas span 175–188 kg, so treat it as a range.
Estimated one-rep max
181 kg
Mean of five published formulas. Range 175–188 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 181.5 | Epley, 1985 |
| Brzycki | 174.7 | Brzycki, 1993 |
| Lombardi | 184.2 | Lombardi, 1989 |
| O'Conner | 177.4 | O'Conner et al., 1989 |
| Mayhew | 188.1 | Mayhew et al., 1992 |
So is 181 kg a good bench press?
If that lift is a bench press, 181 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% | 172.1 |
| 90% | 163.0 |
| 85% | 154.0 |
| 80% | 144.9 |
| 75% | 135.9 |
| 70% | 126.8 |
| 65% | 117.8 |
| 60% | 108.7 |
| 55% | 99.6 |
| 50% | 90.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 72.5 | 5 |
| 55% | 99.6 | 5 |
| 70% | 126.8 | 3 |
| 80% | 144.9 | 2 |
| 90% | 163.0 | 1 |
| Working | 181.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.