One-rep max
65 kg for 12 reps
Estimated one-rep max: about 88 kg. The five formulas span 83–94 kg, so treat it as a range.
Estimated one-rep max
88 kg
Mean of five published formulas. Range 83–94 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 91.0 | Epley, 1985 |
| Brzycki | 93.6 | Brzycki, 1993 |
| Lombardi | 83.3 | Lombardi, 1989 |
| O'Conner | 84.5 | O'Conner et al., 1989 |
| Mayhew | 88.0 | Mayhew et al., 1992 |
So is 88 kg a good bench press?
If that lift is a bench press, 88 kg puts a man at 82.5–87.5 kg bodyweight at the 8th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 83.7 |
| 90% | 79.3 |
| 85% | 74.9 |
| 80% | 70.5 |
| 75% | 66.1 |
| 70% | 61.7 |
| 65% | 57.3 |
| 60% | 52.9 |
| 55% | 48.4 |
| 50% | 44.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 35.2 | 5 |
| 55% | 48.4 | 5 |
| 70% | 61.7 | 3 |
| 80% | 70.5 | 2 |
| 90% | 79.3 | 1 |
| Working | 88.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.