One-rep max
95 lb for 4 reps
Estimated one-rep max: about 49 kg. The five formulas span 47–50 kg, so treat it as a range.
Estimated one-rep max
49 kg
Mean of five published formulas. Range 47–50 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 48.8 | Epley, 1985 |
| Brzycki | 47.0 | Brzycki, 1993 |
| Lombardi | 49.5 | Lombardi, 1989 |
| O'Conner | 47.4 | O'Conner et al., 1989 |
| Mayhew | 50.2 | Mayhew et al., 1992 |
So is 49 kg a good bench press?
If that lift is a bench press, 49 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% | 46.2 |
| 90% | 43.7 |
| 85% | 41.3 |
| 80% | 38.9 |
| 75% | 36.4 |
| 70% | 34.0 |
| 65% | 31.6 |
| 60% | 29.2 |
| 55% | 26.7 |
| 50% | 24.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 19.4 | 5 |
| 55% | 26.7 | 5 |
| 70% | 34.0 | 3 |
| 80% | 38.9 | 2 |
| 90% | 43.7 | 1 |
| Working | 48.6 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.