One-rep max
70 kg for 11 reps
Estimated one-rep max: about 93 kg. The five formulas span 89–97 kg, so treat it as a range.
Estimated one-rep max
93 kg
Mean of five published formulas. Range 89–97 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 95.7 | Epley, 1985 |
| Brzycki | 96.9 | Brzycki, 1993 |
| Lombardi | 89.0 | Lombardi, 1989 |
| O'Conner | 89.3 | O'Conner et al., 1989 |
| Mayhew | 93.2 | Mayhew et al., 1992 |
So is 93 kg a good bench press?
If that lift is a bench press, 93 kg puts a man at 82.5–87.5 kg bodyweight at the 11th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 88.2 |
| 90% | 83.5 |
| 85% | 78.9 |
| 80% | 74.2 |
| 75% | 69.6 |
| 70% | 65.0 |
| 65% | 60.3 |
| 60% | 55.7 |
| 55% | 51.0 |
| 50% | 46.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 37.1 | 5 |
| 55% | 51.0 | 5 |
| 70% | 65.0 | 3 |
| 80% | 74.2 | 2 |
| 90% | 83.5 | 1 |
| Working | 92.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.