One-rep max
80 kg for 11 reps
Estimated one-rep max: about 106 kg. The five formulas span 102–111 kg, so treat it as a range.
Estimated one-rep max
106 kg
Mean of five published formulas. Range 102–111 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 109.3 | Epley, 1985 |
| Brzycki | 110.8 | Brzycki, 1993 |
| Lombardi | 101.7 | Lombardi, 1989 |
| O'Conner | 102.0 | O'Conner et al., 1989 |
| Mayhew | 106.6 | Mayhew et al., 1992 |
So is 106 kg a good bench press?
If that lift is a bench press, 106 kg puts a man at 82.5–87.5 kg bodyweight at the 23rd percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 100.8 |
| 90% | 95.5 |
| 85% | 90.2 |
| 80% | 84.9 |
| 75% | 79.6 |
| 70% | 74.2 |
| 65% | 68.9 |
| 60% | 63.6 |
| 55% | 58.3 |
| 50% | 53.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 42.4 | 5 |
| 55% | 58.3 | 5 |
| 70% | 74.2 | 3 |
| 80% | 84.9 | 2 |
| 90% | 95.5 | 1 |
| Working | 106.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.