One-rep max
90 kg for 9 reps
Estimated one-rep max: about 114 kg. The five formulas span 110–117 kg, so treat it as a range.
Estimated one-rep max
114 kg
Mean of five published formulas. Range 110–117 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 117.0 | Epley, 1985 |
| Brzycki | 115.7 | Brzycki, 1993 |
| Lombardi | 112.1 | Lombardi, 1989 |
| O'Conner | 110.3 | O'Conner et al., 1989 |
| Mayhew | 115.8 | Mayhew et al., 1992 |
So is 114 kg a good bench press?
If that lift is a bench press, 114 kg puts a man at 82.5–87.5 kg bodyweight at the 33rd percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 108.5 |
| 90% | 102.8 |
| 85% | 97.0 |
| 80% | 91.3 |
| 75% | 85.6 |
| 70% | 79.9 |
| 65% | 74.2 |
| 60% | 68.5 |
| 55% | 62.8 |
| 50% | 57.1 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 45.7 | 5 |
| 55% | 62.8 | 5 |
| 70% | 79.9 | 3 |
| 80% | 91.3 | 2 |
| 90% | 102.8 | 1 |
| Working | 114.2 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.