One-rep max
95 lb for 3 reps
Estimated one-rep max: about 47 kg. The five formulas span 46–49 kg, so treat it as a range.
Estimated one-rep max
47 kg
Mean of five published formulas. Range 46–49 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 47.4 | Epley, 1985 |
| Brzycki | 45.6 | Brzycki, 1993 |
| Lombardi | 48.1 | Lombardi, 1989 |
| O'Conner | 46.3 | O'Conner et al., 1989 |
| Mayhew | 49.1 | Mayhew et al., 1992 |
So is 47 kg a good bench press?
If that lift is a bench press, 47 kg puts a man at 82.5–87.5 kg bodyweight at the 1st percentile of 29,914 judged competition benches — novice.
Percentages of that max
| % of 1RM | Weight |
|---|---|
| 95% | 44.9 |
| 90% | 42.6 |
| 85% | 40.2 |
| 80% | 37.9 |
| 75% | 35.5 |
| 70% | 33.1 |
| 65% | 30.8 |
| 60% | 28.4 |
| 55% | 26.0 |
| 50% | 23.7 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 18.9 | 5 |
| 55% | 26.0 | 5 |
| 70% | 33.1 | 3 |
| 80% | 37.9 | 2 |
| 90% | 42.6 | 1 |
| Working | 47.3 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.