One-rep max
45 kg for 10 reps
Estimated one-rep max: about 58 kg. The five formulas span 56–60 kg, so treat it as a range.
Estimated one-rep max
58 kg
Mean of five published formulas. Range 56–60 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 60.0 | Epley, 1985 |
| Brzycki | 60.0 | Brzycki, 1993 |
| Lombardi | 56.7 | Lombardi, 1989 |
| O'Conner | 56.3 | O'Conner et al., 1989 |
| Mayhew | 58.9 | Mayhew et al., 1992 |
So is 58 kg a good bench press?
If that lift is a bench press, 58 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% | 55.4 |
| 90% | 52.5 |
| 85% | 49.6 |
| 80% | 46.7 |
| 75% | 43.8 |
| 70% | 40.9 |
| 65% | 37.9 |
| 60% | 35.0 |
| 55% | 32.1 |
| 50% | 29.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 23.3 | 5 |
| 55% | 32.1 | 5 |
| 70% | 40.9 | 3 |
| 80% | 46.7 | 2 |
| 90% | 52.5 | 1 |
| Working | 58.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.