One-rep max
90 kg for 3 reps
Estimated one-rep max: about 99 kg. The five formulas span 95–103 kg, so treat it as a range.
Estimated one-rep max
99 kg
Mean of five published formulas. Range 95–103 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 99.0 | Epley, 1985 |
| Brzycki | 95.3 | Brzycki, 1993 |
| Lombardi | 100.5 | Lombardi, 1989 |
| O'Conner | 96.8 | O'Conner et al., 1989 |
| Mayhew | 102.6 | Mayhew et al., 1992 |
So is 99 kg a good bench press?
If that lift is a bench press, 99 kg puts a man at 82.5–87.5 kg bodyweight at the 15th percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 93.9 |
| 90% | 88.9 |
| 85% | 84.0 |
| 80% | 79.1 |
| 75% | 74.1 |
| 70% | 69.2 |
| 65% | 64.2 |
| 60% | 59.3 |
| 55% | 54.3 |
| 50% | 49.4 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 39.5 | 5 |
| 55% | 54.3 | 5 |
| 70% | 69.2 | 3 |
| 80% | 79.1 | 2 |
| 90% | 88.9 | 1 |
| Working | 98.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.