One-rep max
95 kg for 5 reps
Estimated one-rep max: about 110 kg. The five formulas span 107–113 kg, so treat it as a range.
Estimated one-rep max
110 kg
Mean of five published formulas. Range 107–113 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 110.8 | Epley, 1985 |
| Brzycki | 106.9 | Brzycki, 1993 |
| Lombardi | 111.6 | Lombardi, 1989 |
| O'Conner | 106.9 | O'Conner et al., 1989 |
| Mayhew | 113.1 | Mayhew et al., 1992 |
So is 110 kg a good bench press?
If that lift is a bench press, 110 kg puts a man at 82.5–87.5 kg bodyweight at the 26th percentile of 29,914 judged competition benches — intermediate.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 104.4 |
| 90% | 98.9 |
| 85% | 93.4 |
| 80% | 87.9 |
| 75% | 82.4 |
| 70% | 76.9 |
| 65% | 71.4 |
| 60% | 65.9 |
| 55% | 60.4 |
| 50% | 54.9 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 43.9 | 5 |
| 55% | 60.4 | 5 |
| 70% | 76.9 | 3 |
| 80% | 87.9 | 2 |
| 90% | 98.9 | 1 |
| Working | 109.8 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.