One-rep max
40 kg for 5 reps
Estimated one-rep max: about 46 kg. The five formulas span 45–48 kg, so treat it as a range.
Estimated one-rep max
46 kg
Mean of five published formulas. Range 45–48 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 46.7 | Epley, 1985 |
| Brzycki | 45.0 | Brzycki, 1993 |
| Lombardi | 47.0 | Lombardi, 1989 |
| O'Conner | 45.0 | O'Conner et al., 1989 |
| Mayhew | 47.6 | Mayhew et al., 1992 |
So is 46 kg a good bench press?
If that lift is a bench press, 46 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% | 43.9 |
| 90% | 41.6 |
| 85% | 39.3 |
| 80% | 37.0 |
| 75% | 34.7 |
| 70% | 32.4 |
| 65% | 30.1 |
| 60% | 27.8 |
| 55% | 25.4 |
| 50% | 23.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 18.5 | 5 |
| 55% | 25.4 | 5 |
| 70% | 32.4 | 3 |
| 80% | 37.0 | 2 |
| 90% | 41.6 | 1 |
| Working | 46.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.