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blackboard
05-22-2007, 10:41 PM
I'm trying to find my max lift. I kind of benched 275 today. I clearly told my spotter not to touch the bar unless I tell him. 275 was a third of the way up and suddenly he pushes the bar up. I was mad as Heck.

Anyways I'm able to do 250x4 without any problem. How com 25lbs seem so much more?

Bench press workout today in set order.
45x20
135x 10
135x2(perfecting form)
225x1
275x 1(pushed up 90%) some idiot push the bar up.
250x4
250x3
225x8
close grip full rest on chest before lifting
190x5
175x5

Standing press
135x5
160x1
160x1
160x1
135x10

Any suggestions on my chest routine and why 275 seems very heavy?

vdizenzo
05-23-2007, 05:35 AM
More single work.

45 (bar)x10
95x5
135x1
185x1
225x1
275x1
?

I am lucky, I respond well to singles and can warm up only doing a few reps on the first one or two sets and then I just take singles from there. My take is if I want to hit good one rep pr's I need to focus on hitting singles. I also do single so I don't wear myself out on the way up. I just want to feel the weight so when it gets heavy it's not a shock to my system. I don't know if there is science behind this, it's just the method that has worked for me.

smokinHawk
05-23-2007, 06:03 AM
youll probably do need to work more singles so you get used to them, being able to take the heavy weight. your body needs to adapt, if you do a bunch of reps you will grow strong with endurance but might not have the effort to push heavier singels that you could be able doing more of them.

with you at about 250x4 id say you have about 280-290 in ya.

blackboard
05-23-2007, 06:09 AM
youll probably do need to work more singles so you get used to them, being able to take the heavy weight. your body needs to adapt, if you do a bunch of reps you will grow strong with endurance but might not have the effort to push heavier singels that you could be able doing more of them.

with you at about 250x4 id say you have about 280-290 in ya.


Thanks for the tips. What kind of weight and how many sets should I do when working with singles?

123 champ
05-23-2007, 03:00 PM
Thanks for the tips. What kind of weight and how many sets should I do when working with singles?

45(bar)x8
135x5
185x3
225x1
250x1
280x1 (or whatever your new max will be)

jtteg_x
05-23-2007, 03:20 PM
my raw max is 275lb as well.
when i go for singles, i do something along the lines of:
(lbs)
barx20
95x10
135lbx3
*warmup complete*
155lbx2
185lbx2
205lbx1
225lbx1
245lbx1
265lbx1
275lbx1
+5 or 10lbx1


sometimes i would do a quick set of push ups to get the chest/triceps moving.

123 champ
05-23-2007, 04:00 PM
my raw max is 275lb as well.
when i go for singles, i do something along the lines of:
(lbs)
barx20
95x10
135lbx3
*warmup complete*
155lbx2
185lbx2
205lbx1
225lbx1
245lbx1
265lbx1
275lbx1
+5 or 10lbx1



i dont wanna say your warm-up is bad or anything, but i would increase the weight a little more at a time because a bunch of singles can still take out like 5-10 pounds off your max. believe me, i've learned.

blackboard
05-23-2007, 09:21 PM
Thanks for the advice.

blackboard
05-23-2007, 09:22 PM
my raw max is 275lb as well.
when i go for singles, i do something along the lines of:
(lbs)
barx20
95x10
135lbx3
*warmup complete*
155lbx2
185lbx2
205lbx1
225lbx1
245lbx1
265lbx1
275lbx1
+5 or 10lbx1


sometimes i would do a quick set of push ups to get the chest/triceps moving.


How does your bench workout look?

jtteg_x
05-24-2007, 12:59 AM
123champ, no offense taken. i always do a big warmup and work my way up slowly because last time i went too quick, my right shoulder went in pain. i also did more stretching to avoid this.

my bench day consists of:
-bench press
-board presses
-floor presses
-db bench

smokinHawk
05-24-2007, 06:35 AM
Thanks for the tips. What kind of weight and how many sets should I do when working with singles?

id probably do singles around 30-40 pounds from your desired max
after your warmed up and done a couple of higher rep sets or some triples or doubles.
do some like
250x1
260x1
270x1
280x1
keep adding like ten lbs to you fail, if you feel like you want more volume after that (depending how tired your body is)
you can drop 30 pounds from where you just got your highest weight and focus on your form for power and do singles with that for a couple of sets.
there are lots of ways to do it you just have to find what works best for you and what you enjoy.

123 champ
05-24-2007, 12:18 PM
wait you're training for strength right? if so, u dont have to do as many sets/reps. just get 3-5 reps above your 90%.

RhodeHouse
05-24-2007, 03:56 PM
When you're a younger lifter, you need total volume to gain strength. You're not able to recruit as many muscle fibers yet, so a max attempt or a lot of work on the way up won't hurt you. I would stick to 10 and 25 lb jumps each set, for a total of 8-10 sets including all warm-ups

Killa Kurt
05-26-2007, 11:22 AM
More single work.

45 (bar)x10
95x5
135x1
185x1
225x1
275x1
?

I am lucky, I respond well to singles and can warm up only doing a few reps on the first one or two sets and then I just take singles from there. My take is if I want to hit good one rep pr's I need to focus on hitting singles. I also do single so I don't wear myself out on the way up. I just want to feel the weight so when it gets heavy it's not a shock to my system. I don't know if there is science behind this, it's just the method that has worked for me.


I'm the same way, I don't need much warm-up either and I agree with you as far as doing singles to improve singles. Usually I hit something safely under my previous max, then my previous max, then I go for new ones after a few light WU sets.

North
05-26-2007, 01:35 PM
Whats the point of doing your old max unless you think you've gotten weaker. I usually do about 5-10 under my old max, then 5-10 for my new max.

rmccray
05-26-2007, 01:38 PM
Whats the point of doing your old max unless you think you've gotten weaker. I usually do about 5-10 under my old max, then 5-10 for my new max.

i have to agree i never hit the same weight twice

Killa Kurt
05-26-2007, 02:02 PM
Whats the point of doing your old max unless you think you've gotten weaker. I usually do about 5-10 under my old max, then 5-10 for my new max.

Cuz I do singles for sets.

deeder
05-26-2007, 08:40 PM
Cuz I do singles for sets.

With your max? You realize it makes it umm... Not your max... Right?

Killa Kurt
05-26-2007, 10:04 PM
With your max? You realize it makes it umm... Not your max... Right?

Yes I do singles with my max single, what don't you understand about that? I do straight singles a safe single a few lbs lighter than my previous max, my old max, then new maxs and thats my flat bench workout.

North
05-29-2007, 01:32 PM
I under stand now, I was thinking like if you took a couple days off of bench and then wanted to find your true max.

SupRsmall
05-29-2007, 07:18 PM
According to this: http://www.bodybuilding.com/fun/1rm.htm

your 1RM Max should be about 273, so pushing 275 shouldn't be a breeze ;)

blackboard
05-29-2007, 07:51 PM
Thanks for the help guys. Today I got 275 pretty easy.
I did....................
45x10
135x5
185x1
225x1
275x2
275x1
275x1


Kind of weird but on my first set of 275 x2.. the first rep being the hardest. The second rep went up much faster than the first. I think speed bench days are really helping my acceleration.

drew
05-29-2007, 08:01 PM
Why did you do 3 sets of 275 instead of increasing the weight?

blackboard
05-29-2007, 08:04 PM
Why did you do 3 sets of 275 instead of increasing the weight?

Trying to prevent injury so I'm basically taking it slow.

jtteg_x
05-29-2007, 11:09 PM
nice work! looks like you would've had a 285lb PR. im sure you'll get it next time

vdizenzo
05-30-2007, 05:22 AM
Thanks for the help guys. Today I got 275 pretty easy.
I did....................
45x10
135x5
185x1
225x1
275x2
275x1
275x1


Kind of weird but on my first set of 275 x2.. the first rep being the hardest. The second rep went up much faster than the first. I think speed bench days are really helping my acceleration.

Great job! Very cool!

123 champ
05-30-2007, 10:21 AM
i told u it would be easier if u did the warm up rep scheme like i told u. Good job and good luck pressing. 300 looks right around the corner1

RhodeHouse
05-30-2007, 11:11 AM
Nice work. I still think you need smaller jumps and more sets, but nice job anyways.

deeder
05-30-2007, 12:06 PM
Yes I do singles with my max single, what don't you understand about that? I do straight singles a safe single a few lbs lighter than my previous max, my old max, then new maxs and thats my flat bench workout.

If you can do more than one single with it it probably isn't really your max. That's what I'm saying. Your max you can hit for one single, only. So, you can probably bench more than your "max".

123 champ
05-30-2007, 12:13 PM
well he means that it is his double rep max, not his single rep max.

deeder
05-30-2007, 12:31 PM
well he means that it is his double rep max, not his single rep max.

Hmmm.. Then why would he call it his "max single"? ;)