One-rep max
65 kg for 5 reps
Estimated one-rep max: about 75 kg. The five formulas span 73–77 kg, so treat it as a range.
Estimated one-rep max
75 kg
Mean of five published formulas. Range 73–77 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 75.8 | Epley, 1985 |
| Brzycki | 73.1 | Brzycki, 1993 |
| Lombardi | 76.4 | Lombardi, 1989 |
| O'Conner | 73.1 | O'Conner et al., 1989 |
| Mayhew | 77.4 | Mayhew et al., 1992 |
So is 75 kg a good bench press?
If that lift is a bench press, 75 kg puts a man at 82.5–87.5 kg bodyweight at the 4th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 71.4 |
| 90% | 67.6 |
| 85% | 63.9 |
| 80% | 60.1 |
| 75% | 56.4 |
| 70% | 52.6 |
| 65% | 48.9 |
| 60% | 45.1 |
| 55% | 41.3 |
| 50% | 37.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 30.1 | 5 |
| 55% | 41.3 | 5 |
| 70% | 52.6 | 3 |
| 80% | 60.1 | 2 |
| 90% | 67.6 | 1 |
| Working | 75.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.