One-rep max
245 lb for 7 reps
Estimated one-rep max: about 135 kg. The five formulas span 131–138 kg, so treat it as a range.
Estimated one-rep max
135 kg
Mean of five published formulas. Range 131–138 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 137.1 | Epley, 1985 |
| Brzycki | 133.4 | Brzycki, 1993 |
| Lombardi | 135.0 | Lombardi, 1989 |
| O'Conner | 130.6 | O'Conner et al., 1989 |
| Mayhew | 137.7 | Mayhew et al., 1992 |
So is 135 kg a good bench press?
If that lift is a bench press, 135 kg puts a man at 82.5–87.5 kg bodyweight at the 62nd percentile of 29,914 judged competition benches — advanced.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 128.0 |
| 90% | 121.3 |
| 85% | 114.5 |
| 80% | 107.8 |
| 75% | 101.1 |
| 70% | 94.3 |
| 65% | 87.6 |
| 60% | 80.8 |
| 55% | 74.1 |
| 50% | 67.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 53.9 | 5 |
| 55% | 74.1 | 5 |
| 70% | 94.3 | 3 |
| 80% | 107.8 | 2 |
| 90% | 121.3 | 1 |
| Working | 134.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.