One-rep max
85 kg for 4 reps
Estimated one-rep max: about 96 kg. The five formulas span 93–99 kg, so treat it as a range.
Estimated one-rep max
96 kg
Mean of five published formulas. Range 93–99 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 96.3 | Epley, 1985 |
| Brzycki | 92.7 | Brzycki, 1993 |
| Lombardi | 97.6 | Lombardi, 1989 |
| O'Conner | 93.5 | O'Conner et al., 1989 |
| Mayhew | 99.0 | Mayhew et al., 1992 |
So is 96 kg a good bench press?
If that lift is a bench press, 96 kg puts a man at 82.5–87.5 kg bodyweight at the 13th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 91.1 |
| 90% | 86.3 |
| 85% | 81.5 |
| 80% | 76.7 |
| 75% | 71.9 |
| 70% | 67.1 |
| 65% | 62.3 |
| 60% | 57.5 |
| 55% | 52.7 |
| 50% | 47.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 38.3 | 5 |
| 55% | 52.7 | 5 |
| 70% | 67.1 | 3 |
| 80% | 76.7 | 2 |
| 90% | 86.3 | 1 |
| Working | 95.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.