One-rep max
85 kg for 9 reps
Estimated one-rep max: about 108 kg. The five formulas span 104–111 kg, so treat it as a range.
Estimated one-rep max
108 kg
Mean of five published formulas. Range 104–111 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 110.5 | Epley, 1985 |
| Brzycki | 109.3 | Brzycki, 1993 |
| Lombardi | 105.9 | Lombardi, 1989 |
| O'Conner | 104.1 | O'Conner et al., 1989 |
| Mayhew | 109.3 | Mayhew et al., 1992 |
So is 108 kg a good bench press?
If that lift is a bench press, 108 kg puts a man at 82.5–87.5 kg bodyweight at the 25th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 102.4 |
| 90% | 97.0 |
| 85% | 91.7 |
| 80% | 86.3 |
| 75% | 80.9 |
| 70% | 75.5 |
| 65% | 70.1 |
| 60% | 64.7 |
| 55% | 59.3 |
| 50% | 53.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 43.1 | 5 |
| 55% | 59.3 | 5 |
| 70% | 75.5 | 3 |
| 80% | 86.3 | 2 |
| 90% | 97.0 | 1 |
| Working | 107.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.