One-rep max
225 lb for 3 reps
Estimated one-rep max: about 112 kg. The five formulas span 108–116 kg, so treat it as a range.
Estimated one-rep max
112 kg
Mean of five published formulas. Range 108–116 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 112.3 | Epley, 1985 |
| Brzycki | 108.1 | Brzycki, 1993 |
| Lombardi | 113.9 | Lombardi, 1989 |
| O'Conner | 109.7 | O'Conner et al., 1989 |
| Mayhew | 116.3 | Mayhew et al., 1992 |
So is 112 kg a good bench press?
If that lift is a bench press, 112 kg puts a man at 82.5–87.5 kg bodyweight at the 31st percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 106.5 |
| 90% | 100.9 |
| 85% | 95.2 |
| 80% | 89.6 |
| 75% | 84.0 |
| 70% | 78.4 |
| 65% | 72.8 |
| 60% | 67.2 |
| 55% | 61.6 |
| 50% | 56.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 44.8 | 5 |
| 55% | 61.6 | 5 |
| 70% | 78.4 | 3 |
| 80% | 89.6 | 2 |
| 90% | 100.9 | 1 |
| Working | 112.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.