One-rep max
225 lb for 4 reps
Estimated one-rep max: about 115 kg. The five formulas span 111–119 kg, so treat it as a range.
Estimated one-rep max
115 kg
Mean of five published formulas. Range 111–119 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 115.7 | Epley, 1985 |
| Brzycki | 111.3 | Brzycki, 1993 |
| Lombardi | 117.2 | Lombardi, 1989 |
| O'Conner | 112.3 | O'Conner et al., 1989 |
| Mayhew | 118.9 | Mayhew et al., 1992 |
So is 115 kg a good bench press?
If that lift is a bench press, 115 kg puts a man at 82.5–87.5 kg bodyweight at the 36th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 109.3 |
| 90% | 103.6 |
| 85% | 97.8 |
| 80% | 92.1 |
| 75% | 86.3 |
| 70% | 80.6 |
| 65% | 74.8 |
| 60% | 69.0 |
| 55% | 63.3 |
| 50% | 57.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 46.0 | 5 |
| 55% | 63.3 | 5 |
| 70% | 80.6 | 3 |
| 80% | 92.1 | 2 |
| 90% | 103.6 | 1 |
| Working | 115.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.