One-rep max
95 kg for 4 reps
Estimated one-rep max: about 107 kg. The five formulas span 104–111 kg, so treat it as a range.
Estimated one-rep max
107 kg
Mean of five published formulas. Range 104–111 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 107.7 | Epley, 1985 |
| Brzycki | 103.6 | Brzycki, 1993 |
| Lombardi | 109.1 | Lombardi, 1989 |
| O'Conner | 104.5 | O'Conner et al., 1989 |
| Mayhew | 110.7 | Mayhew et al., 1992 |
So is 107 kg a good bench press?
If that lift is a bench press, 107 kg puts a man at 82.5–87.5 kg bodyweight at the 24th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 101.8 |
| 90% | 96.4 |
| 85% | 91.1 |
| 80% | 85.7 |
| 75% | 80.3 |
| 70% | 75.0 |
| 65% | 69.6 |
| 60% | 64.3 |
| 55% | 58.9 |
| 50% | 53.6 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 42.8 | 5 |
| 55% | 58.9 | 5 |
| 70% | 75.0 | 3 |
| 80% | 85.7 | 2 |
| 90% | 96.4 | 1 |
| Working | 107.1 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.