One-rep max
70 kg for 7 reps
Estimated one-rep max: about 85 kg. The five formulas span 82–87 kg, so treat it as a range.
Estimated one-rep max
85 kg
Mean of five published formulas. Range 82–87 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 86.3 | Epley, 1985 |
| Brzycki | 84.0 | Brzycki, 1993 |
| Lombardi | 85.0 | Lombardi, 1989 |
| O'Conner | 82.3 | O'Conner et al., 1989 |
| Mayhew | 86.7 | Mayhew et al., 1992 |
So is 85 kg a good bench press?
If that lift is a bench press, 85 kg puts a man at 82.5–87.5 kg bodyweight at the 7th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 80.6 |
| 90% | 76.4 |
| 85% | 72.1 |
| 80% | 67.9 |
| 75% | 63.7 |
| 70% | 59.4 |
| 65% | 55.2 |
| 60% | 50.9 |
| 55% | 46.7 |
| 50% | 42.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 33.9 | 5 |
| 55% | 46.7 | 5 |
| 70% | 59.4 | 3 |
| 80% | 67.9 | 2 |
| 90% | 76.4 | 1 |
| Working | 84.9 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.