One-rep max
80 kg for 4 reps
Estimated one-rep max: about 90 kg. The five formulas span 87–93 kg, so treat it as a range.
Estimated one-rep max
90 kg
Mean of five published formulas. Range 87–93 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 90.7 | Epley, 1985 |
| Brzycki | 87.3 | Brzycki, 1993 |
| Lombardi | 91.9 | Lombardi, 1989 |
| O'Conner | 88.0 | O'Conner et al., 1989 |
| Mayhew | 93.2 | Mayhew et al., 1992 |
So is 90 kg a good bench press?
If that lift is a bench press, 90 kg puts a man at 82.5–87.5 kg bodyweight at the 10th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 85.7 |
| 90% | 81.2 |
| 85% | 76.7 |
| 80% | 72.2 |
| 75% | 67.7 |
| 70% | 63.1 |
| 65% | 58.6 |
| 60% | 54.1 |
| 55% | 49.6 |
| 50% | 45.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 36.1 | 5 |
| 55% | 49.6 | 5 |
| 70% | 63.1 | 3 |
| 80% | 72.2 | 2 |
| 90% | 81.2 | 1 |
| Working | 90.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.