One-rep max
195 lb for 4 reps
Estimated one-rep max: about 100 kg. The five formulas span 96–103 kg, so treat it as a range.
Estimated one-rep max
100 kg
Mean of five published formulas. Range 96–103 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 100.2 | Epley, 1985 |
| Brzycki | 96.5 | Brzycki, 1993 |
| Lombardi | 101.6 | Lombardi, 1989 |
| O'Conner | 97.3 | O'Conner et al., 1989 |
| Mayhew | 103.1 | Mayhew et al., 1992 |
So is 100 kg a good bench press?
If that lift is a bench press, 100 kg puts a man at 82.5–87.5 kg bodyweight at the 15th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 94.8 |
| 90% | 89.8 |
| 85% | 84.8 |
| 80% | 79.8 |
| 75% | 74.8 |
| 70% | 69.8 |
| 65% | 64.8 |
| 60% | 59.8 |
| 55% | 54.9 |
| 50% | 49.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 39.9 | 5 |
| 55% | 54.9 | 5 |
| 70% | 69.8 | 3 |
| 80% | 79.8 | 2 |
| 90% | 89.8 | 1 |
| Working | 99.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.