One-rep max
55 kg for 7 reps
Estimated one-rep max: about 67 kg. The five formulas span 65–68 kg, so treat it as a range.
Estimated one-rep max
67 kg
Mean of five published formulas. Range 65–68 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 67.8 | Epley, 1985 |
| Brzycki | 66.0 | Brzycki, 1993 |
| Lombardi | 66.8 | Lombardi, 1989 |
| O'Conner | 64.6 | O'Conner et al., 1989 |
| Mayhew | 68.1 | Mayhew et al., 1992 |
So is 67 kg a good bench press?
If that lift is a bench press, 67 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% | 63.3 |
| 90% | 60.0 |
| 85% | 56.7 |
| 80% | 53.3 |
| 75% | 50.0 |
| 70% | 46.7 |
| 65% | 43.3 |
| 60% | 40.0 |
| 55% | 36.7 |
| 50% | 33.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 26.7 | 5 |
| 55% | 36.7 | 5 |
| 70% | 46.7 | 3 |
| 80% | 53.3 | 2 |
| 90% | 60.0 | 1 |
| Working | 66.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.