Tips for Max Bench

[iron619]

Hey all,
Tonight I went for a new flat bench press record of 410 pounds. First, I warmed up with 135 pounds for about 12 reps, some of the reps were partials. Next, I did an acclimatizing set of 225 for 1 rep. Then 315 for 1 rep. Next, I loaded 410 pounds onto the barbell. I took in a huge breath of air. The lift-off was fine, I was locked out for about two seconds. The descent was steady and controlled. I paused the barbell for about a second on my chest, and proceeded to bench the barbell. I only got it off about 2 inches from my chest. I failed.

About ten minutes later, I tried to bench press it again. I failed, again. :(

By this point, a little frustration set in. So about 3-4 minutes later, I attempted 385 pounds. I failed. My reaction: :eek:

On my fourth attempt, I deloaded the bar to 365 pounds. I easily got this one a few minutes later.

My question is, did I go about benching my first attempt at 410 pounds wrong? Can anyone recommend me any pre-max exercises, stretches, or warm-ups that I could try for next time? I know I did 3 failure sets in a row!!! Not the smartest thing, but my emotions took over my small brain! :D. By the fourth set, I only completed one rep, but boy, was I fatigued!

I am not a powerlifter; nor do I train like one. But I expected to get at least 410 pounds after benching 405 nearly 5 months ago. :o. Perhaps my diet and nutrition throughout the day could of been better, and I had plenty of sleep. I don't normally incorporate failure sets in my routines, and this workout (if I can call it that), drained me.

Thanks in advance for any comments. :)

[brutalfinn]

Well, if you last did 405 pounds 5 months ago, you weren't ready for 410.

[iron619]

Well, if you last did 405 pounds 5 months ago, you weren't ready for 410.

How can I not be ready for 410 pounds? After nearly 5 months of training, I can't increase my bench strength by a measly 1 pound a month? Something has to be wrong with me. Once again, I know I am not training purely for a big bench, and I don't do floor or board presses, but logically, I really thought I gained AT LEAST 5 pounds on my bench from just simple progression. :o

[brutalfinn]

If you haven't tried maximum effort bench or anywhere near 410 pounds in 5 months, then you can't expect to increase your bench. Repping a single is a whole different ballpark than repping 5.

[iron619]

If you haven't tried maximum effort bench or anywhere near 410 pounds in 5 months, then you can't expect to increase your bench. Repping a single is a whole different ballpark than repping 5.

I see what you're saying. I haven't done any singles in nearly 12 weeks. The heaviest I've gone recently were for triples.

[ArchDukeOfTops]

train heavy to lift heavy. If you haven't lifted in the 90% or above range in a while, it will be a shock to your central nervous system.

Also, I would do a few more warm up sets.

bar x 20
135 x 12
225 x 5
275 x 3
315 x 3
365 x 1
385 x 1
410 x 1

You may or may not want to do a rep between 365 and 410. Some would say you would tire yourself out. I would suggest doing a rep with 385 so the jump to 410 won't feel so heavy.

[Loctus]

Try some walkouts right before your lift, it should help you.

[ShreddedShruggin]

Try some walkouts right before your lift, it should help you.

Yep. And make sure you have a good spotter while you do them.

-Shruggin

[UhhWhatever]

Who does walkouts before a bench press?

Mostly your jumps were way too big. Do something similar to what ArchDuke posted next time.

[AnaerobicAndrew]

I am not a powerlifter; nor do I train like one.
Then why are you trying to find a *useless* bench max? Its not about how much you can lift, its about how much you look like you can lift.

[UhhWhatever]

So he can answer the "How much ya' bench?" question, obviously. Are you sure you lift weights? ;) :D

[iron619]

Then why are you trying to find a *useless* bench max? Its not about how much you can lift, its about how much you look like you can lift.

Knowing your max isn't useless. If I know my max, then I can plan my heavy workouts accordingly. Also, if you know your max, you can determine what % you are training with; this is beneficial to know when you periodize your training with progressive overload. :cool:


So he can answer the "How much ya' bench?" question, obviously. Are you sure you lift weights?

No kidding, huh? :)

[kethnaab]

what were you doing triples with and when did you do them?

also, do you normally train with a pause?

[AnaerobicAndrew]

Knowing your max isn't useless. If I know my max, then I can plan my heavy workouts accordingly. Also, if you know your max, you can determine what % you are training with; this is beneficial to know when you periodize your training with progressive overload. :cool:



No kidding, huh? :)
Despite what you (and many people think) having a 1RM isnt always necessary to construct a program routine. It can be helpful, yes, but its far from needed. This is why we dont test 1RMs for every single exercise...waste of time. 1RMs are fine if youre a powerlifter, but honestly they arent that big of a deal for BBing.

[kethnaab]

knowing your 1RM is no less important than knowing the exact measurement of the biceps.

many people like to criticize "stat chasing", but I have to ask...'why'?

Not everyone wants to look strong without being strong. Some people want to be strong.

soem people care as much about strength as size, some people care more so, and they AREN'T powerlifters.

Some people just want to know their 1 RM. Is it dangerous to do a 1-RM? Sure can be. I won't be doing one anytime soon, but, and this isn't a knock on any one person specifically, why the hatred for people who care about their stats?

[iron619]

what were you doing triples with and when did you do them?

also, do you normally train with a pause?

I did 365 x 3 reps about 4 weeks ago. Normally, no, I do not train with a pause...thanks for reminding me about that. :o

[iron619]

Despite what you (and many people think) having a 1RM isnt always necessary to construct a program routine. It can be helpful, yes, but its far from needed. This is why we dont test 1RMs for every single exercise...waste of time. 1RMs are fine if youre a powerlifter, but honestly they arent that big of a deal for BBing.

Sir, I never stated that 1RMs are necessary and needed to construct a program routine; I said it could be beneficial. We don't test 1RM for every single exercise because it is more dangerous than it is a "waste of time."


Its not about how much you can lift, its about how much you look like you can lift.

I started this friendly thread with the goals of receiving input from lifters who have maxed out before and may have a few tips that I am not aware of or forgotten. And this is how you respond? This response does not positively help this thread in any way.

That is your reasoning behind lifting weights. For me, I like looking big and knowing that I can lift decent weight, if need be. I rather NOT be all show and no go. Since my last 1RM was tested in December 2005, it is obvious that I am not one of these lifters obsessed with numbers. I will only end up maxing out maybe 3 to 4 times a year. I like lifting heavy ass weight, knowing that I transformed my small-boned Asian frame from 145 to 220 pounds.


...many people like to criticize "stat chasing", but I have to ask...'why'?

Not everyone wants to look strong without being strong. Some people want to be strong.

soem people care as much about strength as size, some people care more so, and they AREN'T powerlifters.

Some people just want to know their 1 RM. Is it dangerous to do a 1-RM? Sure can be. I won't be doing one anytime soon, but, and this isn't a knock on any one person specifically, why the hatred for people who care about their stats?

Thanks man; well said.

[kethnaab]

I did 365 x 3 reps about 4 weeks ago. Normally, no, I do not train with a pause...thanks for reminding me about that. :o

that's a good press there, leatherneck, but 365x3 < 410x1

i've hit 365x5, all paused, and I don't think I had 405 in me. 365 for a touch-n-go triple MIGHT equal 365 for a paused single, depending upon how much "touch" and how much "go" was involved. :P

[iron619]

that's a good press there, leatherneck, but 365x3 < 410x1

i've hit 365x5, all paused, and I don't think I had 405 in me. 365 for a touch-n-go triple MIGHT equal 365 for a paused single, depending upon how much "touch" and how much "go" was involved. :P

lol, good point, soldier. ;). I'll admit that the first 2 reps were paused, the third was "touch-n-go style"; nonetheless, I still touched, not bounced, so I'll take it! :D

[AnaerobicAndrew]

Semper Fi....

When in Rome...

:D

[Carmen0857]

Try some walkouts right before your lift, it should help you.

Im assuming you mean neural preloading for bench, I alwyas thought walkouts were for squats, nvr heard anyone use the term for bench.

But anyway, I did this today and I think it helped, hit a new PR.

[KCMO816]

Hey all,
Tonight I went for a new flat bench press record of 410 pounds. First, I warmed up with 135 pounds for about 12 reps, some of the reps were partials. Next, I did an acclimatizing set of 225 for 1 rep. Then 315 for 1 rep. Next, I loaded 410 pounds onto the barbell. I took in a huge breath of air. The lift-off was fine, I was locked out for about two seconds. The descent was steady and controlled. I paused the barbell for about a second on my chest, and proceeded to bench the barbell. I only got it off about 2 inches from my chest. I failed.

About ten minutes later, I tried to bench press it again. I failed, again. :(

By this point, a little frustration set in. So about 3-4 minutes later, I attempted 385 pounds. I failed. My reaction: :eek:

On my fourth attempt, I deloaded the bar to 365 pounds. I easily got this one a few minutes later.

My question is, did I go about benching my first attempt at 410 pounds wrong? Can anyone recommend me any pre-max exercises, stretches, or warm-ups that I could try for next time? I know I did 3 failure sets in a row!!! Not the smartest thing, but my emotions took over my small brain! :D. By the fourth set, I only completed one rep, but boy, was I fatigued!

I am not a powerlifter; nor do I train like one. But I expected to get at least 410 pounds after benching 405 nearly 5 months ago. :o. Perhaps my diet and nutrition throughout the day could of been better, and I had plenty of sleep. I don't normally incorporate failure sets in my routines, and this workout (if I can call it that), drained me.

Thanks in advance for any comments. :)
going from 315lbs to 410lbs is a big jump.I would recommend not warming up and just throw on like 315lbs to begin with.Just get pumped up when you go into the gym take your supplements or whatever and throw on like 315lbs and work your way up adding on 5lbs-10lbs until you cant even do one rep and use a spotter if your doing this.

[powerlifter70]

Hey all,
Tonight I went for a new flat bench press record of 410 pounds. First, I warmed up with 135 pounds for about 12 reps, some of the reps were partials. Next, I did an acclimatizing set of 225 for 1 rep. Then 315 for 1 rep. Next, I loaded 410 pounds onto the barbell. I took in a huge breath of air. The lift-off was fine, I was locked out for about two seconds. The descent was steady and controlled. I paused the barbell for about a second on my chest, and proceeded to bench the barbell. I only got it off about 2 inches from my chest. I failed.

About ten minutes later, I tried to bench press it again. I failed, again. :(

By this point, a little frustration set in. So about 3-4 minutes later, I attempted 385 pounds. I failed. My reaction: :eek:

On my fourth attempt, I deloaded the bar to 365 pounds. I easily got this one a few minutes later.

My question is, did I go about benching my first attempt at 410 pounds wrong? Can anyone recommend me any pre-max exercises, stretches, or warm-ups that I could try for next time? I know I did 3 failure sets in a row!!! Not the smartest thing, but my emotions took over my small brain! :D. By the fourth set, I only completed one rep, but boy, was I fatigued!

I am not a powerlifter; nor do I train like one. But I expected to get at least 410 pounds after benching 405 nearly 5 months ago. :o. Perhaps my diet and nutrition throughout the day could of been better, and I had plenty of sleep. I don't normally incorporate failure sets in my routines, and this workout (if I can call it that), drained me.

Thanks in advance for any comments. :)

When I warm up for a powerlifting meet, all I do is do a light jog for 5 minutes, then hit my 2 warm up sets. I will go with 225 for 2 then 315 for 2. Take a 5 to 10 minute break then hit my opener for the meet which is usually 500 or so.

[kethnaab]

When I warm up for a powerlifting meet, all I do is do a light jog for 5 minutes, then hit my 2 warm up sets. I will go with 225 for 2 then 315 for 2. Take a 5 to 10 minute break then hit my opener for the meet which is usually 500 or so.

I don't know how in the hell you can do that. :)

[ArchDukeOfTops]

I would recommend not warming up and just throw on like 315lbs to begin with.Just get pumped up when you go into the gym take your supplements or whatever and throw on like 315lbs and work your way up adding on 5lbs-10lbs until you cant even do one rep and use a spotter if your doing this.

walking in and start tossing around 315 without a warm up is a good way to get injured.

[iron619]

going from 315lbs to 410lbs is a big jump.I would recommend not warming up and just throw on like 315lbs to begin with.Just get pumped up when you go into the gym take your supplements or whatever and throw on like 315lbs and work your way up adding on 5lbs-10lbs until you cant even do one rep and use a spotter if your doing this.
True, going from 315lbs to 410lbs is a big jump; but going from 0 lbs to 315lbs without warming up is a HUGE and dangerous jump, IMO.

walking in and start tossing around 315 without a warm up is a good way to get injured.
Just saw your post; agreed.

[AnaerobicAndrew]

going from 315lbs to 410lbs is a big jump.I would recommend not warming up and just throw on like 315lbs to begin with.Just get pumped up when you go into the gym take your supplements or whatever and throw on like 315lbs and work your way up adding on 5lbs-10lbs until you cant even do one rep and use a spotter if your doing this.
Some of the dumbest advice I've heard in a long time.

[powerlifter70]

I don't know how in the hell you can do that. :)


I just started doing it that way...before all I did was the light jog..then hit my opener. I started to get cramps when I lifted around 550 so that is the only reason I threw in the 2 warm up sets. Ever since I added them, I no longer cramp up at a meet. Keep in mind, I have been competing for 5 years now, all injury free.

[kethnaab]

shirt stretches when you do too many "warmups" too, doesn't it?

hey, can't criticize your technique, you find out what works for you and you run with it!

[powerlifter70]

shirt stretches when you do too many "warmups" too, doesn't it?



Its not really that...I do not like to waste any energy on lifts that dont count in the meet.

[KCMO816]

walking in and start tossing around 315 without a warm up is a good way to get injured.
true but if your trying to bench your max and you get warmed up you wont be able to lift your max or as much as you would if you didnt get warmed up.Also ive seen a lot of probodybuilders and powerlifters do this.I was watching some videos of ronnie coleman max out and he never gets warmed-up he just throws on a max and does it.

[KCMO816]

True, going from 315lbs to 410lbs is a big jump; but going from 0 lbs to 315lbs without warming up is a HUGE and dangerous jump, IMO.

Just saw your post; agreed.
its a big jump for somebody who cant lift much but if you normally can bench 315lbs like 15reps then it really isnt a big jump...

[iron619]

true but if your trying to bench your max and you get warmed up you wont be able to lift your max or as much as you would if you didnt get warmed up.Also ive seen a lot of probodybuilders and powerlifters do this.I was watching some videos of ronnie coleman max out and he never gets warmed-up he just throws on a max and does it.

A warm up set should not impede on your max set effort. For warm up sets, we really don't use that much weight. For myself, as mentioned earlier in this thread, I warm up with 135. It's just to get the blood pumping and to help avoid injury.

"A warm-up set pumps blood into the muscle and surrounding and supporting soft tissue. This enhances flexibility and elasticity of the muscle. A weight acclimation set is performed to progressively introduce the increasing overload to the muscle, joints, and supporting soft tissue in preparation for the high-intensity, heavy sets...Weight acclimation sets allow your muscles to "prepare" for upcoming heavy sets without fatiguing the muscle being worked. Proper warm-up techniques utilizing weight acclimation sets will enhance your muscle's ability to maximize nerve-muscle contraction and lift heavier weights for maximum overload generation.
"
~MAX OT (Week 2)

Also, we shouldn't compare ourselves to the powerlifters and bodybuilders, especially Ronnie Coleman. His way of training, diet, "supplements", and experience is too different from us average joes. :o

[djnorris]

crazygerman is the s*%t!

[DiamondDelts]

crazygerman is the s*%t!

Pffft. Crazygerman is NOTHING compared to Chuck Norris.

[ArchDukeOfTops]

true but if your trying to bench your max and you get warmed up you wont be able to lift your max or as much as you would if you didnt get warmed up.Also ive seen a lot of probodybuilders and powerlifters do this.I was watching some videos of ronnie coleman max out and he never gets warmed-up he just throws on a max and does it.


You are aware that all meets have warm up areas and lifters that lift competitively put a lot of thought into the correct weight/sets/reps to warm up with.

I lift with nothing but powerlifters, and NONE of them walk in and lift anything close to a max without a good warm up. I can't speak for 'probodybuilders' but I seriously doubt someone, especiall with a pro card, is gonna risk injury on doing a max without a warm up.

I'm not trying to argue with ya, but this is common sense stuff.

[iron619]

Pffft. Crazygerman is NOTHING compared to Chuck Norris.

:D, Crazygerman must first beat a silverback in a fight blindfolded to be worthy to just be mentioned in the same sentence as Chuck Norris-And you know this, DD!

[iron619]

Its not really that...I do not like to waste any energy on lifts that dont count in the meet.

Thanks for your input powerlifter70. Not wasting any energy is exactly why I didn't do any more acclimatizing or warmup sets.

Thanks to all who responded to this thread. If anyone has anything to add, your comments are always welcomed. I will be creating a workout journal starting tomorrow. I invite anyone to be part of this journal. Once again, thanks. :)