One-rep max
205 lb for 10 reps
Estimated one-rep max: about 121 kg. The five formulas span 116–124 kg, so treat it as a range.
Estimated one-rep max
121 kg
Mean of five published formulas. Range 116–124 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 124.0 | Epley, 1985 |
| Brzycki | 124.0 | Brzycki, 1993 |
| Lombardi | 117.1 | Lombardi, 1989 |
| O'Conner | 116.2 | O'Conner et al., 1989 |
| Mayhew | 121.8 | Mayhew et al., 1992 |
So is 121 kg a good bench press?
If that lift is a bench press, 121 kg puts a man at 82.5–87.5 kg bodyweight at the 44th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 114.6 |
| 90% | 108.5 |
| 85% | 102.5 |
| 80% | 96.5 |
| 75% | 90.5 |
| 70% | 84.4 |
| 65% | 78.4 |
| 60% | 72.4 |
| 55% | 66.3 |
| 50% | 60.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 48.2 | 5 |
| 55% | 66.3 | 5 |
| 70% | 84.4 | 3 |
| 80% | 96.5 | 2 |
| 90% | 108.5 | 1 |
| Working | 120.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.