One-rep max
50 kg for 9 reps
Estimated one-rep max: about 63 kg. The five formulas span 61–65 kg, so treat it as a range.
Estimated one-rep max
63 kg
Mean of five published formulas. Range 61–65 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 65.0 | Epley, 1985 |
| Brzycki | 64.3 | Brzycki, 1993 |
| Lombardi | 62.3 | Lombardi, 1989 |
| O'Conner | 61.3 | O'Conner et al., 1989 |
| Mayhew | 64.3 | Mayhew et al., 1992 |
So is 63 kg a good bench press?
If that lift is a bench press, 63 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% | 60.3 |
| 90% | 57.1 |
| 85% | 53.9 |
| 80% | 50.7 |
| 75% | 47.6 |
| 70% | 44.4 |
| 65% | 41.2 |
| 60% | 38.1 |
| 55% | 34.9 |
| 50% | 31.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 25.4 | 5 |
| 55% | 34.9 | 5 |
| 70% | 44.4 | 3 |
| 80% | 50.7 | 2 |
| 90% | 57.1 | 1 |
| Working | 63.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.