One-rep max
175 lb for 11 reps
Estimated one-rep max: about 105 kg. The five formulas span 101–110 kg, so treat it as a range.
Estimated one-rep max
105 kg
Mean of five published formulas. Range 101–110 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 108.5 | Epley, 1985 |
| Brzycki | 109.9 | Brzycki, 1993 |
| Lombardi | 100.9 | Lombardi, 1989 |
| O'Conner | 101.2 | O'Conner et al., 1989 |
| Mayhew | 105.7 | Mayhew et al., 1992 |
So is 105 kg a good bench press?
If that lift is a bench press, 105 kg puts a man at 82.5–87.5 kg bodyweight at the 23rd percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 100.0 |
| 90% | 94.7 |
| 85% | 89.5 |
| 80% | 84.2 |
| 75% | 78.9 |
| 70% | 73.7 |
| 65% | 68.4 |
| 60% | 63.1 |
| 55% | 57.9 |
| 50% | 52.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 42.1 | 5 |
| 55% | 57.9 | 5 |
| 70% | 73.7 | 3 |
| 80% | 84.2 | 2 |
| 90% | 94.7 | 1 |
| Working | 105.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.