One-rep max
20 kg for 3 reps
Estimated one-rep max: about 22 kg. The five formulas span 21–23 kg, so treat it as a range.
Estimated one-rep max
22 kg
Mean of five published formulas. Range 21–23 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 22.0 | Epley, 1985 |
| Brzycki | 21.2 | Brzycki, 1993 |
| Lombardi | 22.3 | Lombardi, 1989 |
| O'Conner | 21.5 | O'Conner et al., 1989 |
| Mayhew | 22.8 | Mayhew et al., 1992 |
So is 22 kg a good bench press?
If that lift is a bench press, 22 kg puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 20.9 |
| 90% | 19.8 |
| 85% | 18.7 |
| 80% | 17.6 |
| 75% | 16.5 |
| 70% | 15.4 |
| 65% | 14.3 |
| 60% | 13.2 |
| 55% | 12.1 |
| 50% | 11.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 8.8 | 5 |
| 55% | 12.1 | 5 |
| 70% | 15.4 | 3 |
| 80% | 17.6 | 2 |
| 90% | 19.8 | 1 |
| Working | 22.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.