One-rep max
75 kg for 10 reps
Estimated one-rep max: about 97 kg. The five formulas span 94–100 kg, so treat it as a range.
Estimated one-rep max
97 kg
Mean of five published formulas. Range 94–100 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 100.0 | Epley, 1985 |
| Brzycki | 100.0 | Brzycki, 1993 |
| Lombardi | 94.4 | Lombardi, 1989 |
| O'Conner | 93.8 | O'Conner et al., 1989 |
| Mayhew | 98.2 | Mayhew et al., 1992 |
So is 97 kg a good bench press?
If that lift is a bench press, 97 kg puts a man at 82.5–87.5 kg bodyweight at the 14th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 92.4 |
| 90% | 87.5 |
| 85% | 82.7 |
| 80% | 77.8 |
| 75% | 73.0 |
| 70% | 68.1 |
| 65% | 63.2 |
| 60% | 58.4 |
| 55% | 53.5 |
| 50% | 48.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 38.9 | 5 |
| 55% | 53.5 | 5 |
| 70% | 68.1 | 3 |
| 80% | 77.8 | 2 |
| 90% | 87.5 | 1 |
| Working | 97.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.