One-rep max
195 lb for 11 reps
Estimated one-rep max: about 117 kg. The five formulas span 112–122 kg, so treat it as a range.
Estimated one-rep max
117 kg
Mean of five published formulas. Range 112–122 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 120.9 | Epley, 1985 |
| Brzycki | 122.5 | Brzycki, 1993 |
| Lombardi | 112.4 | Lombardi, 1989 |
| O'Conner | 112.8 | O'Conner et al., 1989 |
| Mayhew | 117.8 | Mayhew et al., 1992 |
So is 117 kg a good bench press?
If that lift is a bench press, 117 kg puts a man at 82.5–87.5 kg bodyweight at the 37th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 111.4 |
| 90% | 105.5 |
| 85% | 99.7 |
| 80% | 93.8 |
| 75% | 88.0 |
| 70% | 82.1 |
| 65% | 76.2 |
| 60% | 70.4 |
| 55% | 64.5 |
| 50% | 58.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 46.9 | 5 |
| 55% | 64.5 | 5 |
| 70% | 82.1 | 3 |
| 80% | 93.8 | 2 |
| 90% | 105.5 | 1 |
| Working | 117.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.