One-rep max
70 kg for 6 reps
Estimated one-rep max: about 83 kg. The five formulas span 81–85 kg, so treat it as a range.
Estimated one-rep max
83 kg
Mean of five published formulas. Range 81–85 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 84.0 | Epley, 1985 |
| Brzycki | 81.3 | Brzycki, 1993 |
| Lombardi | 83.7 | Lombardi, 1989 |
| O'Conner | 80.5 | O'Conner et al., 1989 |
| Mayhew | 85.0 | Mayhew et al., 1992 |
So is 83 kg a good bench press?
If that lift is a bench press, 83 kg puts a man at 82.5–87.5 kg bodyweight at the 6th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 78.8 |
| 90% | 74.6 |
| 85% | 70.5 |
| 80% | 66.3 |
| 75% | 62.2 |
| 70% | 58.0 |
| 65% | 53.9 |
| 60% | 49.7 |
| 55% | 45.6 |
| 50% | 41.5 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 33.2 | 5 |
| 55% | 45.6 | 5 |
| 70% | 58.0 | 3 |
| 80% | 66.3 | 2 |
| 90% | 74.6 | 1 |
| Working | 82.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.