so, last week i benched on tuesday and on friday. tuesday a max effort session with full rom comp bench touch and go up to a single : warm up / 100 kg x 3 / 120 kg x 1 / 130 kg x 1 / 140 kg x 1 / 150 kg x 1 / 160 kg x 1 hard, but good and it was a pr for me ..

friday i did reps (working up to a max set of 4-6 reps-mike tuchscherer article : learn to grind ) : warm up / 110 x 3 / 125 x 3 / 140 x 6 .. after this set i went to 160 kg again and could bench this weight better than on tuesday . the 140 x 6 was an all out set . i don't do a single 2 x a week normaly, it was just a test .

why ?? ok on day 2 i 've got more blood in the pressingmusles and so the weights feel more comfortable, but i went all out on a heavy set .. on day 1 i should have more power because of small jumps and no failure reps before the max weight .

so i am confused how i set up the warm ups to a heavy single the next time... any ideas ?