One-rep max
225 lb for 12 reps
Estimated one-rep max: about 138 kg. The five formulas span 131–147 kg, so treat it as a range.
Estimated one-rep max
138 kg
Mean of five published formulas. Range 131–147 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 142.9 | Epley, 1985 |
| Brzycki | 147.0 | Brzycki, 1993 |
| Lombardi | 130.8 | Lombardi, 1989 |
| O'Conner | 132.7 | O'Conner et al., 1989 |
| Mayhew | 138.2 | Mayhew et al., 1992 |
So is 138 kg a good bench press?
If that lift is a bench press, 138 kg puts a man at 82.5–87.5 kg bodyweight at the 67th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 131.4 |
| 90% | 124.5 |
| 85% | 117.6 |
| 80% | 110.6 |
| 75% | 103.7 |
| 70% | 96.8 |
| 65% | 89.9 |
| 60% | 83.0 |
| 55% | 76.1 |
| 50% | 69.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 55.3 | 5 |
| 55% | 76.1 | 5 |
| 70% | 96.8 | 3 |
| 80% | 110.6 | 2 |
| 90% | 124.5 | 1 |
| Working | 138.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.