One-rep max
85 kg for 11 reps
Estimated one-rep max: about 113 kg. The five formulas span 108–118 kg, so treat it as a range.
Estimated one-rep max
113 kg
Mean of five published formulas. Range 108–118 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 116.2 | Epley, 1985 |
| Brzycki | 117.7 | Brzycki, 1993 |
| Lombardi | 108.0 | Lombardi, 1989 |
| O'Conner | 108.4 | O'Conner et al., 1989 |
| Mayhew | 113.2 | Mayhew et al., 1992 |
So is 113 kg a good bench press?
If that lift is a bench press, 113 kg puts a man at 82.5–87.5 kg bodyweight at the 32nd percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 107.1 |
| 90% | 101.4 |
| 85% | 95.8 |
| 80% | 90.2 |
| 75% | 84.5 |
| 70% | 78.9 |
| 65% | 73.3 |
| 60% | 67.6 |
| 55% | 62.0 |
| 50% | 56.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 45.1 | 5 |
| 55% | 62.0 | 5 |
| 70% | 78.9 | 3 |
| 80% | 90.2 | 2 |
| 90% | 101.4 | 1 |
| Working | 112.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.