One-rep max
80 kg for 6 reps
Estimated one-rep max: about 95 kg. The five formulas span 92–97 kg, so treat it as a range.
Estimated one-rep max
95 kg
Mean of five published formulas. Range 92–97 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 96.0 | Epley, 1985 |
| Brzycki | 92.9 | Brzycki, 1993 |
| Lombardi | 95.7 | Lombardi, 1989 |
| O'Conner | 92.0 | O'Conner et al., 1989 |
| Mayhew | 97.2 | Mayhew et al., 1992 |
So is 95 kg a good bench press?
If that lift is a bench press, 95 kg puts a man at 82.5–87.5 kg bodyweight at the 12th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 90.0 |
| 90% | 85.3 |
| 85% | 80.5 |
| 80% | 75.8 |
| 75% | 71.1 |
| 70% | 66.3 |
| 65% | 61.6 |
| 60% | 56.9 |
| 55% | 52.1 |
| 50% | 47.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 37.9 | 5 |
| 55% | 52.1 | 5 |
| 70% | 66.3 | 3 |
| 80% | 75.8 | 2 |
| 90% | 85.3 | 1 |
| Working | 94.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.