One-rep max
195 lb for 5 reps
Estimated one-rep max: about 102 kg. The five formulas span 100–105 kg, so treat it as a range.
Estimated one-rep max
102 kg
Mean of five published formulas. Range 100–105 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 103.2 | Epley, 1985 |
| Brzycki | 99.5 | Brzycki, 1993 |
| Lombardi | 103.9 | Lombardi, 1989 |
| O'Conner | 99.5 | O'Conner et al., 1989 |
| Mayhew | 105.3 | Mayhew et al., 1992 |
So is 102 kg a good bench press?
If that lift is a bench press, 102 kg puts a man at 82.5–87.5 kg bodyweight at the 19th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 97.2 |
| 90% | 92.0 |
| 85% | 86.9 |
| 80% | 81.8 |
| 75% | 76.7 |
| 70% | 71.6 |
| 65% | 66.5 |
| 60% | 61.4 |
| 55% | 56.3 |
| 50% | 51.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 40.9 | 5 |
| 55% | 56.3 | 5 |
| 70% | 71.6 | 3 |
| 80% | 81.8 | 2 |
| 90% | 92.0 | 1 |
| Working | 102.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.