One-rep max
65 kg for 11 reps
Estimated one-rep max: about 86 kg. The five formulas span 83–90 kg, so treat it as a range.
Estimated one-rep max
86 kg
Mean of five published formulas. Range 83–90 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 88.8 | Epley, 1985 |
| Brzycki | 90.0 | Brzycki, 1993 |
| Lombardi | 82.6 | Lombardi, 1989 |
| O'Conner | 82.9 | O'Conner et al., 1989 |
| Mayhew | 86.6 | Mayhew et al., 1992 |
So is 86 kg a good bench press?
If that lift is a bench press, 86 kg puts a man at 82.5–87.5 kg bodyweight at the 7th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 81.9 |
| 90% | 77.6 |
| 85% | 73.3 |
| 80% | 68.9 |
| 75% | 64.6 |
| 70% | 60.3 |
| 65% | 56.0 |
| 60% | 51.7 |
| 55% | 47.4 |
| 50% | 43.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 34.5 | 5 |
| 55% | 47.4 | 5 |
| 70% | 60.3 | 3 |
| 80% | 68.9 | 2 |
| 90% | 77.6 | 1 |
| Working | 86.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.