One-rep max
60 kg for 5 reps
Estimated one-rep max: about 69 kg. The five formulas span 68–71 kg, so treat it as a range.
Estimated one-rep max
69 kg
Mean of five published formulas. Range 68–71 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 70.0 | Epley, 1985 |
| Brzycki | 67.5 | Brzycki, 1993 |
| Lombardi | 70.5 | Lombardi, 1989 |
| O'Conner | 67.5 | O'Conner et al., 1989 |
| Mayhew | 71.4 | Mayhew et al., 1992 |
So is 69 kg a good bench press?
If that lift is a bench press, 69 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% | 65.9 |
| 90% | 62.4 |
| 85% | 59.0 |
| 80% | 55.5 |
| 75% | 52.0 |
| 70% | 48.6 |
| 65% | 45.1 |
| 60% | 41.6 |
| 55% | 38.2 |
| 50% | 34.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 27.8 | 5 |
| 55% | 38.2 | 5 |
| 70% | 48.6 | 3 |
| 80% | 55.5 | 2 |
| 90% | 62.4 | 1 |
| Working | 69.4 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.