I walk a mile in under 15 minutes. If I jogged I could easily do it in 8. Would I be winded? Yes, but I know I can do that. I have no Idea what my max bench is but what I work with is 75 lbs for reps. I don't lift until failure either. I do reps of 5-7 in a set of at least 5. That's typically how I do all of my weight training.