One-rep max
245 lb for 3 reps
Estimated one-rep max: about 122 kg. The five formulas span 118–127 kg, so treat it as a range.
Estimated one-rep max
122 kg
Mean of five published formulas. Range 118–127 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 122.2 | Epley, 1985 |
| Brzycki | 117.7 | Brzycki, 1993 |
| Lombardi | 124.0 | Lombardi, 1989 |
| O'Conner | 119.5 | O'Conner et al., 1989 |
| Mayhew | 126.7 | Mayhew et al., 1992 |
So is 122 kg a good bench press?
If that lift is a bench press, 122 kg puts a man at 82.5–87.5 kg bodyweight at the 45th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 115.9 |
| 90% | 109.8 |
| 85% | 103.7 |
| 80% | 97.6 |
| 75% | 91.5 |
| 70% | 85.4 |
| 65% | 79.3 |
| 60% | 73.2 |
| 55% | 67.1 |
| 50% | 61.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 48.8 | 5 |
| 55% | 67.1 | 5 |
| 70% | 85.4 | 3 |
| 80% | 97.6 | 2 |
| 90% | 109.8 | 1 |
| Working | 122.0 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.