One-rep max
205 lb for 11 reps
Estimated one-rep max: about 123 kg. The five formulas span 118–129 kg, so treat it as a range.
Estimated one-rep max
123 kg
Mean of five published formulas. Range 118–129 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 127.1 | Epley, 1985 |
| Brzycki | 128.8 | Brzycki, 1993 |
| Lombardi | 118.2 | Lombardi, 1989 |
| O'Conner | 118.6 | O'Conner et al., 1989 |
| Mayhew | 123.8 | Mayhew et al., 1992 |
So is 123 kg a good bench press?
If that lift is a bench press, 123 kg puts a man at 82.5–87.5 kg bodyweight at the 46th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 117.1 |
| 90% | 111.0 |
| 85% | 104.8 |
| 80% | 98.6 |
| 75% | 92.5 |
| 70% | 86.3 |
| 65% | 80.1 |
| 60% | 74.0 |
| 55% | 67.8 |
| 50% | 61.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 49.3 | 5 |
| 55% | 67.8 | 5 |
| 70% | 86.3 | 3 |
| 80% | 98.6 | 2 |
| 90% | 111.0 | 1 |
| Working | 123.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.