One-rep max
245 lb for 4 reps
Estimated one-rep max: about 125 kg. The five formulas span 121–129 kg, so treat it as a range.
Estimated one-rep max
125 kg
Mean of five published formulas. Range 121–129 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 125.9 | Epley, 1985 |
| Brzycki | 121.2 | Brzycki, 1993 |
| Lombardi | 127.7 | Lombardi, 1989 |
| O'Conner | 122.2 | O'Conner et al., 1989 |
| Mayhew | 129.5 | Mayhew et al., 1992 |
So is 125 kg a good bench press?
If that lift is a bench press, 125 kg puts a man at 82.5–87.5 kg bodyweight at the 51st percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 119.0 |
| 90% | 112.8 |
| 85% | 106.5 |
| 80% | 100.2 |
| 75% | 94.0 |
| 70% | 87.7 |
| 65% | 81.5 |
| 60% | 75.2 |
| 55% | 68.9 |
| 50% | 62.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 50.1 | 5 |
| 55% | 68.9 | 5 |
| 70% | 87.7 | 3 |
| 80% | 100.2 | 2 |
| 90% | 112.8 | 1 |
| Working | 125.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.