One-rep max
90 kg for 5 reps
Estimated one-rep max: about 104 kg. The five formulas span 101–107 kg, so treat it as a range.
Estimated one-rep max
104 kg
Mean of five published formulas. Range 101–107 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 105.0 | Epley, 1985 |
| Brzycki | 101.3 | Brzycki, 1993 |
| Lombardi | 105.7 | Lombardi, 1989 |
| O'Conner | 101.3 | O'Conner et al., 1989 |
| Mayhew | 107.1 | Mayhew et al., 1992 |
So is 104 kg a good bench press?
If that lift is a bench press, 104 kg puts a man at 82.5–87.5 kg bodyweight at the 21st percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 98.9 |
| 90% | 93.7 |
| 85% | 88.5 |
| 80% | 83.3 |
| 75% | 78.0 |
| 70% | 72.8 |
| 65% | 67.6 |
| 60% | 62.4 |
| 55% | 57.2 |
| 50% | 52.0 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 41.6 | 5 |
| 55% | 57.2 | 5 |
| 70% | 72.8 | 3 |
| 80% | 83.3 | 2 |
| 90% | 93.7 | 1 |
| Working | 104.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.