One-rep max
85 kg for 6 reps
Estimated one-rep max: about 101 kg. The five formulas span 98–103 kg, so treat it as a range.
Estimated one-rep max
101 kg
Mean of five published formulas. Range 98–103 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 102.0 | Epley, 1985 |
| Brzycki | 98.7 | Brzycki, 1993 |
| Lombardi | 101.7 | Lombardi, 1989 |
| O'Conner | 97.7 | O'Conner et al., 1989 |
| Mayhew | 103.3 | Mayhew et al., 1992 |
So is 101 kg a good bench press?
If that lift is a bench press, 101 kg puts a man at 82.5–87.5 kg bodyweight at the 18th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 95.6 |
| 90% | 90.6 |
| 85% | 85.6 |
| 80% | 80.5 |
| 75% | 75.5 |
| 70% | 70.5 |
| 65% | 65.4 |
| 60% | 60.4 |
| 55% | 55.4 |
| 50% | 50.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 40.3 | 5 |
| 55% | 55.4 | 5 |
| 70% | 70.5 | 3 |
| 80% | 80.5 | 2 |
| 90% | 90.6 | 1 |
| Working | 100.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.