One-rep max
25 kg for 10 reps
Estimated one-rep max: about 32 kg. The five formulas span 31–33 kg, so treat it as a range.
Estimated one-rep max
32 kg
Mean of five published formulas. Range 31–33 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 33.3 | Epley, 1985 |
| Brzycki | 33.3 | Brzycki, 1993 |
| Lombardi | 31.5 | Lombardi, 1989 |
| O'Conner | 31.3 | O'Conner et al., 1989 |
| Mayhew | 32.7 | Mayhew et al., 1992 |
So is 32 kg a good bench press?
If that lift is a bench press, 32 kg puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 30.8 |
| 90% | 29.2 |
| 85% | 27.6 |
| 80% | 25.9 |
| 75% | 24.3 |
| 70% | 22.7 |
| 65% | 21.1 |
| 60% | 19.5 |
| 55% | 17.8 |
| 50% | 16.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 13.0 | 5 |
| 55% | 17.8 | 5 |
| 70% | 22.7 | 3 |
| 80% | 25.9 | 2 |
| 90% | 29.2 | 1 |
| Working | 32.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.