One-rep max
35 kg for 4 reps
Estimated one-rep max: about 39 kg. The five formulas span 38–41 kg, so treat it as a range.
Estimated one-rep max
39 kg
Mean of five published formulas. Range 38–41 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 39.7 | Epley, 1985 |
| Brzycki | 38.2 | Brzycki, 1993 |
| Lombardi | 40.2 | Lombardi, 1989 |
| O'Conner | 38.5 | O'Conner et al., 1989 |
| Mayhew | 40.8 | Mayhew et al., 1992 |
So is 39 kg a good bench press?
If that lift is a bench press, 39 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% | 37.5 |
| 90% | 35.5 |
| 85% | 33.5 |
| 80% | 31.6 |
| 75% | 29.6 |
| 70% | 27.6 |
| 65% | 25.7 |
| 60% | 23.7 |
| 55% | 21.7 |
| 50% | 19.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 15.8 | 5 |
| 55% | 21.7 | 5 |
| 70% | 27.6 | 3 |
| 80% | 31.6 | 2 |
| 90% | 35.5 | 1 |
| Working | 39.5 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.