One-rep max
30 kg for 12 reps
Estimated one-rep max: about 41 kg. The five formulas span 38–43 kg, so treat it as a range.
Estimated one-rep max
41 kg
Mean of five published formulas. Range 38–43 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 42.0 | Epley, 1985 |
| Brzycki | 43.2 | Brzycki, 1993 |
| Lombardi | 38.5 | Lombardi, 1989 |
| O'Conner | 39.0 | O'Conner et al., 1989 |
| Mayhew | 40.6 | Mayhew et al., 1992 |
So is 41 kg a good bench press?
If that lift is a bench press, 41 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% | 38.6 |
| 90% | 36.6 |
| 85% | 34.6 |
| 80% | 32.5 |
| 75% | 30.5 |
| 70% | 28.5 |
| 65% | 26.4 |
| 60% | 24.4 |
| 55% | 22.4 |
| 50% | 20.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 16.3 | 5 |
| 55% | 22.4 | 5 |
| 70% | 28.5 | 3 |
| 80% | 32.5 | 2 |
| 90% | 36.6 | 1 |
| Working | 40.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.