One-rep max
95 lb for 9 reps
Estimated one-rep max: about 55 kg. The five formulas span 53–56 kg, so treat it as a range.
Estimated one-rep max
55 kg
Mean of five published formulas. Range 53–56 kg.
| Formula | 1RM | Source |
|---|---|---|
| Epley | 56.0 | Epley, 1985 |
| Brzycki | 55.4 | Brzycki, 1993 |
| Lombardi | 53.7 | Lombardi, 1989 |
| O'Conner | 52.8 | O'Conner et al., 1989 |
| Mayhew | 55.4 | Mayhew et al., 1992 |
So is 55 kg a good bench press?
If that lift is a bench press, 55 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% | 51.9 |
| 90% | 49.2 |
| 85% | 46.5 |
| 80% | 43.7 |
| 75% | 41.0 |
| 70% | 38.3 |
| 65% | 35.5 |
| 60% | 32.8 |
| 55% | 30.1 |
| 50% | 27.3 |
A sensible warm-up to it
| Step | Weight | Reps |
|---|---|---|
| 40% | 21.9 | 5 |
| 55% | 30.1 | 5 |
| 70% | 38.3 | 3 |
| 80% | 43.7 | 2 |
| 90% | 49.2 | 1 |
| Working | 54.7 | 1 |
A conventional ramp, not the ramp. Add or remove steps to taste — the point is to arrive warm and not tired.