PDA

View Full Version : Max Bench??



BIG C
08-08-2004, 05:44 PM
I'm a little worried. My training partner just called and said his wife's aunt has passed away. I will not have my training bud to spot for my max bench tomm. It will be my first attempt at 300. Tomm. is the last day of my M1T cycle and I wanted to go for it at the end.

I have 2 options.

1- Go to the gym and have someone else spot me I don't know.
2- Go to another gym tomm. with another guy from work which will be a new place(kindda makes me wonder if I will be "On" if I am in another place)

I know a lot of pushing past barriers is in your "mind" and my partner and I are great at pushing each other past those.

Any advice???

Anthony
08-08-2004, 06:22 PM
Just ask for a spot and explain to them exactly how to hand off/spot. Don't let it affect your mindset.

Anthony
08-08-2004, 06:23 PM
And good luck! :D

faus
08-08-2004, 06:23 PM
If you go to your usual gym at a "normal" time, I would think that you would recognize some people who work out there. If so, I would ask one of them, instructing them exactly how you like being spotted. I know that when I work out at my usual time, there are a number of people I would feel confident asking for a spot, and I do. Yes, there was a time recently that one guy helped me too much, but the last two people I've asked spotted perfectly when instructed not to touch the bar until it starts coming back down.

BIG C
08-08-2004, 06:41 PM
If you go to your usual gym at a "normal" time, I would think that you would recognize some people who work out there. If so, I would ask one of them, instructing them exactly how you like being spotted. I know that when I work out at my usual time, there are a number of people I would feel confident asking for a spot, and I do. Yes, there was a time recently that one guy helped me too much, but the last two people I've asked spotted perfectly when instructed not to touch the bar until it starts coming back down.

I work shift work, so I do not hit the gym at the same time most days, so I do not really recognize most people.

BIG C
08-08-2004, 06:41 PM
And good luck! :D
Thanks Bro!

SW
08-08-2004, 07:22 PM
Get the spot from someone you know there who you know to be at least half bright, then push,push,push,PUSH 300 off your chest! You da man. Good luck!

Bruise Brubaker
08-09-2004, 10:11 AM
Almost everytime I asked someone for a spot and explained what I wanted exactly, they helped me too much. Most people don't know that it's normal that the bar doesn't move fast when doing a 1-rep max, well at least at my gym.

BIG C
08-09-2004, 05:58 PM
Guess what I hit 300 today!!:thumbup: :thumbup:

I almost blew up 315! Just couldn't lock it out. I believe it was about half way up!

My current max was 285 just three Monday's ago!
This is how I worked up to my max-
2x 10 bar
2x 10 135
1x 5 185
1x 3 225
1x 1 275
1x 1 300<Went up easy!!>
1x 1 315<MISS>
1x 11 225<burn out>

Any one think I should have done it different?

Anthony
08-09-2004, 06:07 PM
Congrats!! There's always a different way to build up. I personally use triples and singles, trying to keep my singles close to my max. However, if I know I'm trying for a PR, I may keep my singles slightly lower to save energy for the PR attempt. I'm pretty sure I'll be attempting a bench max on Wednesday and here's what I'll probably do:

45x10
95x8
135x6
185x3
225x3
275x3
285x1
295x1
315x1

JSully
08-09-2004, 06:59 PM
I hardly ever try to max bench, but when I do it like this:

135x20
225x12
315x3
365x1
375x1
and I keep going up after that 5lbs until I cant get any higher.

I havent tried to max recently, but last time I did flat bench, I did:

135x20
225x16
315x10
365x6
365x4
375x3

I need spot on the 2nd 2 of 375 but I do that on purpose to get the most out of the lift. But I havent really maxed out since I got 335, but I suppose I'll do it in about 6 weeks just to see where I stand before I start my cut.

BIG C
08-10-2004, 09:08 PM
Yeah, maybe I should have tried going up 5 lbs. Instead of 15!

NEAL MASS
08-11-2004, 02:52 PM
Are you guys sure those are your real maxs? I know if i did all those warm up sets theres no way i could hit my true max because my muscles are partially fatigued from all those other sets.

mega
08-11-2004, 03:08 PM
I used to ask someone every chest day "hey man, give me a quick spot." People don't mind, and you will find, that with doing 300lbs, most guys will want to come over and help you out.

Anyway, good luck with that lift.

Anthony
08-11-2004, 03:50 PM
Neal, all those sets are for a reason. First, it prepares your body for the load you're about to place on it. Second, working near your 1RM is how you get stronger. Third, it's fun. :D

And I hit my sets exactly as planned. 315 went up smooth!

Max-Mex
08-11-2004, 09:59 PM
Taking long breaks between those single reps helps as well. 4-5 mins is what I would recommend.

Feminator
08-23-2004, 06:35 AM
If I can't get a spot I just use the squat cage, putting the bars level with or slightly lower than my chest, so I can just roll the bar away if I can't get it back up to the hooks.

SL-Dubbs
09-10-2004, 08:40 PM
If I can't get a spot I just use the squat cage, putting the bars level with or slightly lower than my chest, so I can just roll the bar away if I can't get it back up to the hooks.


For a max lift you should definitely not be unracking the weight on your own. Really your hand out man should absorb a large portion of the weight until the bar is placed and stabilized.

Racks are great for a lot of things, and can be used for lower weight/higher reps but for a "big lift" it's not such a good idea without a handout man.