One-rep max
50 kg for 10 reps
Estimated one-rep max: about 65 kg. The five formulas span 63–67 kg, so treat it as a range.
Estimated one-rep max
65 kg
Mean of five published formulas. Range 63–67 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 66.7 | Epley, 1985 |
| Brzycki | 66.7 | Brzycki, 1993 |
| Lombardi | 62.9 | Lombardi, 1989 |
| O'Conner | 62.5 | O'Conner et al., 1989 |
| Mayhew | 65.5 | Mayhew et al., 1992 |
So is 65 kg a good bench press?
If that lift is a bench press, 65 kg puts a man at 82.5–87.5 kg bodyweight at the 2nd percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 61.6 |
| 90% | 58.4 |
| 85% | 55.1 |
| 80% | 51.9 |
| 75% | 48.6 |
| 70% | 45.4 |
| 65% | 42.2 |
| 60% | 38.9 |
| 55% | 35.7 |
| 50% | 32.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 25.9 | 5 |
| 55% | 35.7 | 5 |
| 70% | 45.4 | 3 |
| 80% | 51.9 | 2 |
| 90% | 58.4 | 1 |
| Working | 64.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.