One-rep max
90 kg for 11 reps
Estimated one-rep max: about 119 kg. The five formulas span 114–125 kg, so treat it as a range.
Estimated one-rep max
119 kg
Mean of five published formulas. Range 114–125 kg — above ten reps every formula is extrapolating, so this is a rough guide only.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 123.0 | Epley, 1985 |
| Brzycki | 124.6 | Brzycki, 1993 |
| Lombardi | 114.4 | Lombardi, 1989 |
| O'Conner | 114.7 | O'Conner et al., 1989 |
| Mayhew | 119.9 | Mayhew et al., 1992 |
So is 119 kg a good bench press?
If that lift is a bench press, 119 kg puts a man at 82.5–87.5 kg bodyweight at the 40th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 113.4 |
| 90% | 107.4 |
| 85% | 101.4 |
| 80% | 95.5 |
| 75% | 89.5 |
| 70% | 83.5 |
| 65% | 77.6 |
| 60% | 71.6 |
| 55% | 65.6 |
| 50% | 59.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 47.7 | 5 |
| 55% | 65.6 | 5 |
| 70% | 83.5 | 3 |
| 80% | 95.5 | 2 |
| 90% | 107.4 | 1 |
| Working | 119.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.