One-rep max
175 lb for 5 reps
Estimated one-rep max: about 92 kg. The five formulas span 89–94 kg, so treat it as a range.
Estimated one-rep max
92 kg
Mean of five published formulas. Range 89–94 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 92.6 | Epley, 1985 |
| Brzycki | 89.3 | Brzycki, 1993 |
| Lombardi | 93.2 | Lombardi, 1989 |
| O'Conner | 89.3 | O'Conner et al., 1989 |
| Mayhew | 94.5 | Mayhew et al., 1992 |
So is 92 kg a good bench press?
If that lift is a bench press, 92 kg puts a man at 82.5–87.5 kg bodyweight at the 11th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 87.2 |
| 90% | 82.6 |
| 85% | 78.0 |
| 80% | 73.4 |
| 75% | 68.8 |
| 70% | 64.2 |
| 65% | 59.7 |
| 60% | 55.1 |
| 55% | 50.5 |
| 50% | 45.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 36.7 | 5 |
| 55% | 50.5 | 5 |
| 70% | 64.2 | 3 |
| 80% | 73.4 | 2 |
| 90% | 82.6 | 1 |
| Working | 91.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.