One-rep max
65 kg for 8 reps
Estimated one-rep max: about 81 kg. The five formulas span 78–82 kg, so treat it as a range.
Estimated one-rep max
81 kg
Mean of five published formulas. Range 78–82 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 82.3 | Epley, 1985 |
| Brzycki | 80.7 | Brzycki, 1993 |
| Lombardi | 80.0 | Lombardi, 1989 |
| O'Conner | 78.0 | O'Conner et al., 1989 |
| Mayhew | 82.1 | Mayhew et al., 1992 |
So is 81 kg a good bench press?
If that lift is a bench press, 81 kg puts a man at 82.5–87.5 kg bodyweight at the 5th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 76.6 |
| 90% | 72.6 |
| 85% | 68.5 |
| 80% | 64.5 |
| 75% | 60.5 |
| 70% | 56.4 |
| 65% | 52.4 |
| 60% | 48.4 |
| 55% | 44.3 |
| 50% | 40.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 32.3 | 5 |
| 55% | 44.3 | 5 |
| 70% | 56.4 | 3 |
| 80% | 64.5 | 2 |
| 90% | 72.6 | 1 |
| Working | 80.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.