One-rep max
45 kg for 8 reps
Estimated one-rep max: about 56 kg. The five formulas span 54–57 kg, so treat it as a range.
Estimated one-rep max
56 kg
Mean of five published formulas. Range 54–57 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 57.0 | Epley, 1985 |
| Brzycki | 55.9 | Brzycki, 1993 |
| Lombardi | 55.4 | Lombardi, 1989 |
| O'Conner | 54.0 | O'Conner et al., 1989 |
| Mayhew | 56.8 | Mayhew et al., 1992 |
So is 56 kg a good bench press?
If that lift is a bench press, 56 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% | 53.0 |
| 90% | 50.2 |
| 85% | 47.4 |
| 80% | 44.7 |
| 75% | 41.9 |
| 70% | 39.1 |
| 65% | 36.3 |
| 60% | 33.5 |
| 55% | 30.7 |
| 50% | 27.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 22.3 | 5 |
| 55% | 30.7 | 5 |
| 70% | 39.1 | 3 |
| 80% | 44.7 | 2 |
| 90% | 50.2 | 1 |
| Working | 55.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.