One-rep max
95 kg for 3 reps
Estimated one-rep max: about 104 kg. The five formulas span 101–108 kg, so treat it as a range.
Estimated one-rep max
104 kg
Mean of five published formulas. Range 101–108 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 104.5 | Epley, 1985 |
| Brzycki | 100.6 | Brzycki, 1993 |
| Lombardi | 106.0 | Lombardi, 1989 |
| O'Conner | 102.1 | O'Conner et al., 1989 |
| Mayhew | 108.3 | 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% | 99.1 |
| 90% | 93.9 |
| 85% | 88.7 |
| 80% | 83.4 |
| 75% | 78.2 |
| 70% | 73.0 |
| 65% | 67.8 |
| 60% | 62.6 |
| 55% | 57.4 |
| 50% | 52.2 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 41.7 | 5 |
| 55% | 57.4 | 5 |
| 70% | 73.0 | 3 |
| 80% | 83.4 | 2 |
| 90% | 93.9 | 1 |
| Working | 104.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.