One-rep max
245 lb for 6 reps
Estimated one-rep max: about 132 kg. The five formulas span 128–135 kg, so treat it as a range.
Estimated one-rep max
132 kg
Mean of five published formulas. Range 128–135 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 133.4 | Epley, 1985 |
| Brzycki | 129.1 | Brzycki, 1993 |
| Lombardi | 132.9 | Lombardi, 1989 |
| O'Conner | 127.8 | O'Conner et al., 1989 |
| Mayhew | 135.0 | Mayhew et al., 1992 |
So is 132 kg a good bench press?
If that lift is a bench press, 132 kg puts a man at 82.5–87.5 kg bodyweight at the 59th percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 125.0 |
| 90% | 118.5 |
| 85% | 111.9 |
| 80% | 105.3 |
| 75% | 98.7 |
| 70% | 92.1 |
| 65% | 85.6 |
| 60% | 79.0 |
| 55% | 72.4 |
| 50% | 65.8 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 52.7 | 5 |
| 55% | 72.4 | 5 |
| 70% | 92.1 | 3 |
| 80% | 105.3 | 2 |
| 90% | 118.5 | 1 |
| Working | 131.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.