One-rep max
225 lb for 5 reps
Estimated one-rep max: about 118 kg. The five formulas span 115–121 kg, so treat it as a range.
Estimated one-rep max
118 kg
Mean of five published formulas. Range 115–121 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 119.1 | Epley, 1985 |
| Brzycki | 114.8 | Brzycki, 1993 |
| Lombardi | 119.9 | Lombardi, 1989 |
| O'Conner | 114.8 | O'Conner et al., 1989 |
| Mayhew | 121.5 | Mayhew et al., 1992 |
So is 118 kg a good bench press?
If that lift is a bench press, 118 kg puts a man at 82.5–87.5 kg bodyweight at the 39th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 112.1 |
| 90% | 106.2 |
| 85% | 100.3 |
| 80% | 94.4 |
| 75% | 88.5 |
| 70% | 82.6 |
| 65% | 76.7 |
| 60% | 70.8 |
| 55% | 64.9 |
| 50% | 59.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 47.2 | 5 |
| 55% | 64.9 | 5 |
| 70% | 82.6 | 3 |
| 80% | 94.4 | 2 |
| 90% | 106.2 | 1 |
| Working | 118.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.