One-rep max
55 kg for 9 reps
Estimated one-rep max: about 70 kg. The five formulas span 67–72 kg, so treat it as a range.
Estimated one-rep max
70 kg
Mean of five published formulas. Range 67–72 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 71.5 | Epley, 1985 |
| Brzycki | 70.7 | Brzycki, 1993 |
| Lombardi | 68.5 | Lombardi, 1989 |
| O'Conner | 67.4 | O'Conner et al., 1989 |
| Mayhew | 70.7 | Mayhew et al., 1992 |
So is 70 kg a good bench press?
If that lift is a bench press, 70 kg puts a man at 82.5–87.5 kg bodyweight at the 3rd percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 66.3 |
| 90% | 62.8 |
| 85% | 59.3 |
| 80% | 55.8 |
| 75% | 52.3 |
| 70% | 48.8 |
| 65% | 45.4 |
| 60% | 41.9 |
| 55% | 38.4 |
| 50% | 34.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 27.9 | 5 |
| 55% | 38.4 | 5 |
| 70% | 48.8 | 3 |
| 80% | 55.8 | 2 |
| 90% | 62.8 | 1 |
| Working | 69.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.