One-rep max
175 lb for 12 reps
Estimated one-rep max: about 108 kg. The five formulas span 102–114 kg, so treat it as a range.
Estimated one-rep max
108 kg
Mean of five published formulas. Range 102–114 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 111.1 | Epley, 1985 |
| Brzycki | 114.3 | Brzycki, 1993 |
| Lombardi | 101.8 | Lombardi, 1989 |
| O'Conner | 103.2 | O'Conner et al., 1989 |
| Mayhew | 107.5 | Mayhew et al., 1992 |
So is 108 kg a good bench press?
If that lift is a bench press, 108 kg puts a man at 82.5–87.5 kg bodyweight at the 25th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 102.2 |
| 90% | 96.8 |
| 85% | 91.4 |
| 80% | 86.1 |
| 75% | 80.7 |
| 70% | 75.3 |
| 65% | 69.9 |
| 60% | 64.5 |
| 55% | 59.2 |
| 50% | 53.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 43.0 | 5 |
| 55% | 59.2 | 5 |
| 70% | 75.3 | 3 |
| 80% | 86.1 | 2 |
| 90% | 96.8 | 1 |
| Working | 107.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.