One-rep max
70 kg for 4 reps
Estimated one-rep max: about 79 kg. The five formulas span 76–82 kg, so treat it as a range.
Estimated one-rep max
79 kg
Mean of five published formulas. Range 76–82 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 79.3 | Epley, 1985 |
| Brzycki | 76.4 | Brzycki, 1993 |
| Lombardi | 80.4 | Lombardi, 1989 |
| O'Conner | 77.0 | O'Conner et al., 1989 |
| Mayhew | 81.6 | Mayhew et al., 1992 |
So is 79 kg a good bench press?
If that lift is a bench press, 79 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% | 75.0 |
| 90% | 71.0 |
| 85% | 67.1 |
| 80% | 63.1 |
| 75% | 59.2 |
| 70% | 55.3 |
| 65% | 51.3 |
| 60% | 47.4 |
| 55% | 43.4 |
| 50% | 39.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 31.6 | 5 |
| 55% | 43.4 | 5 |
| 70% | 55.3 | 3 |
| 80% | 63.1 | 2 |
| 90% | 71.0 | 1 |
| Working | 78.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.