One-rep max
50 kg for 7 reps
Estimated one-rep max: about 61 kg. The five formulas span 59–62 kg, so treat it as a range.
Estimated one-rep max
61 kg
Mean of five published formulas. Range 59–62 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 61.7 | Epley, 1985 |
| Brzycki | 60.0 | Brzycki, 1993 |
| Lombardi | 60.7 | Lombardi, 1989 |
| O'Conner | 58.8 | O'Conner et al., 1989 |
| Mayhew | 61.9 | Mayhew et al., 1992 |
So is 61 kg a good bench press?
If that lift is a bench press, 61 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% | 57.6 |
| 90% | 54.6 |
| 85% | 51.5 |
| 80% | 48.5 |
| 75% | 45.5 |
| 70% | 42.4 |
| 65% | 39.4 |
| 60% | 36.4 |
| 55% | 33.3 |
| 50% | 30.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 24.2 | 5 |
| 55% | 33.3 | 5 |
| 70% | 42.4 | 3 |
| 80% | 48.5 | 2 |
| 90% | 54.6 | 1 |
| Working | 60.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.