Proper warm-up for 1RMax Bench?

[gymcandykid]

Last time i maxed on bench i did 225x4 and that was about 2-3 months ago...
I am going to hopefully put up 275lbs (would be ecstatic).
I am wondering what a good warmup is to do, usually i will do like 10 pushups then max (lol i know)....but i dont wana get to tired before i try to max out.

What do you think is the proper warmup?
If i did 225x4 about 2-3 months ago how much do you think my 1rm is now?

[Adrenolin]

215x2
245x1
260x1
275x1

[gymcandykid]

Cool Adrenolin posted in my thread, im honored.
Thanks brah.

[iam fuzz]

Originally Posted by ADREN0LIN

45x8
135x5
215x2
245x1
260x1
275x1

this (just added in some light warm ups)

+

5min light cardio & rotator cuff exercises.

-fuzz

[Adrenolin]

Originally Posted by gymcandykid

Cool Adrenolin posted in my thread, im honored.
Thanks brah.

too bad you haven't voted for timbo in my thread...lol

[gymfreak1988]

when i used to max i used to do alot of singles
if your trying for 275 i would try

135x5
225x1
245x1
255x1
265x1
270x1
275x1

Remeber to take long rest periods so your ready to go for your next single

[Unst0pp4bl3]

you should video that **** bro id wanna see it

[Adrenolin]

Originally Posted by gymfreak1988

when i used to max i used to do alot of singles
if your trying for 275 i would try

135x5
225x1
245x1
255x1
265x1
270x1
275x1

Remeber to take long rest periods so your ready to go for your next single

thats ridiculous!

[Adrenolin]

Originally Posted by Unst0pp4bl3

you should video that **** bro id wanna see it

yeah, do it!

[schulerdoish]

Originally Posted by ADREN0LIN

thats ridiculous!

x2
5 pounds under max = your ****ed.
Assuming your max is 275, if you do 270 then you won't even be able to do 270 again.

[gymcandykid]

Alright guys, i will try to video tape it, but the bench at my gym is a smith machine (not a real bench) it has little gliders that keep it stable...anyways i usually dont count the bar which is 35lbs i believe...

Ima put the bar lbage into my calculations and hit it... even though its not a real bench its all the gym has for benchin.

[schulerdoish]

Originally Posted by gymcandykid

Alright guys, i will try to video tape it, but the bench at my gym is a smith machine (not a real bench) it has little gliders that keep it stable...anyways i usually dont count the bar which is 35lbs i believe...

Ima put the bar lbage into my calculations and hit it... even though its not a real bench its all the gym has for benchin.

hahahahaha, the bar is 15...and when you do smith subtract another 30 pounds or so because you don't use stabilizing muscles.

[Unst0pp4bl3]

Originally Posted by gymcandykid

Alright guys, i will try to video tape it, but the bench at my gym is a smith machine (not a real bench) it has little gliders that keep it stable...anyways i usually dont count the bar which is 35lbs i believe...

Ima put the bar lbage into my calculations and hit it... even though its not a real bench its all the gym has for benchin.

oh that makes more sense now...its a lot harder free weight....275 is still good though, idk exactly what it=free weight

[gymcandykid]

Yeah im not sure either but its still benchin...
How many days from my max should i hit chest again?

[Unst0pp4bl3]

Originally Posted by gymcandykid

Yeah im not sure either but its still benchin...
How many days from my max should i hit chest again?

i do light, high reps for hypertrophy and heavy, low reps for strength chest days...

if you are using a smith, you should also be doing DBs for sure to work on your stabliziers

[gymcandykid]

Originally Posted by Unst0pp4bl3

i do light, high reps for hypertrophy and heavy, low reps for strength chest days...

if you are using a smith, you should also be doing DBs for sure to work on your stabliziers

On chest days i dont even use bb
heres what my chest day looks like

Incline DB - 3x10 Weight - 55,60,65
Reg DB - 3x10 Weight - 70,75,80
Decline DB - 3x10 Weight - 65,70,75
Flys or some other chest workout 3x10 Adding 5lbs on each set

Impressive? Not Really?

[TheIronOwl]

For a 275 max I'd do something like:

barx2x5
stretches
95x3
135x3
185x3
225x1
2245 or 255x1
275x1

[schulerdoish]

Originally Posted by gymcandykid

On chest days i dont even use bb
heres what my chest day looks like

Incline DB - 3x10 Weight - 55,60,65
Reg DB - 3x10 Weight - 70,75,80
Decline DB - 3x10 Weight - 65,70,75
Flys or some other chest workout 3x10 Adding 5lbs on each set

Impressive? Not Really?

...I do 95 dumbbells for reps (5 times, only 1 set though then the reps drop to about 3).
I max at 235. Just to let you know where you stand because of weak stabilizing.

[HulkHagen]

With a max of 415 I usually do a warmup set of 135 x 8, then I'll do a set of 225 x 8, then 315 x 1, 365 x 1, then max.

[Adrenolin]

Originally Posted by HulkHagen

With a max of 415 I usually do a warmup set of 135 x 8, then I'll do a set of 225 x 8, then 315 x 1, 365 x 1, then max.

okay, but he's not maxing for 415 now is he.

[gymcandykid]

Lol thx Adren. ok guys i think ima take adreonlin's suggestion...thanks all.

[endymion88]

adrenolin u natural?? curious* no hate if yer not.

[Adrenolin]

Originally Posted by endymion88

adrenolin u natural?? curious* no hate if yer not.

unfortunately not...my natty card was revoked cause I used the 'mones (epi & furaz stack) 1 time. Used it to keep my strength up whilst I cut 40lbs....it didn't work out that way.

[FoRuMbOaRdS360]

Originally Posted by gymcandykid

Last time i maxed on bench i did 225x4 and that was about 2-3 months ago...
I am going to hopefully put up 275lbs (would be ecstatic).
I am wondering what a good warmup is to do, usually i will do like 10 pushups then max (lol i know)....but i dont wana get to tired before i try to max out.

What do you think is the proper warmup?
If i did 225x4 about 2-3 months ago how much do you think my 1rm is now?

This is how you should warmup every major body part before lifting it hard.

1x12 set very light and easy (about 50%)
1x12 same weight
1x1-2 acclimation Weight of 2nd set + ~50lbs
*if needed repeat the previous step till you get to about 85-90% of your 1rm.
Then go for sets/1rm/ w/e you do.

example: Want to DL 365x6 for 3 sets. It would look like this:
135x12 (Always start light to loosen yourself up)
225x12
315x2 (315 is not a tough lift so I jumped straight to it for acclimation)
365x1 (Final acclimation at ~86% of my 1rm, also my set weight)
365x6
365x6
365x6

example 2: Want to squat 225x20 for 3 sets. It would look like this:
135x12 (Always start light to loosen yourself up)
135x12
185x2(Acclimate +50)
225x2 (Acclimate +40)
275x1 (Final acclimation at ~82% of my 1rm, but above my set weight this time)
225x20
225x20
225x20

[iam fuzz]

Originally Posted by FoRuMbOaRdS360

This is how you should warmup every major body part before lifting it hard.

1x12 set very light and easy (about 50%)
1x12 same weight
1x1-2 acclimation Weight of 2nd set + ~50lbs
*if needed repeat the previous step till you get to about 85-90% of your 1rm.
Then go for sets/1rm/ w/e you do.

example: Want to DL 365x6 for 3 sets. It would look like this:
135x12 (Always start light to loosen yourself up)
225x12
315x2 (315 is not a tough lift so I jumped straight to it for acclimation)
365x1 (Final acclimation at ~86% of my 1rm, also my set weight)
365x6
365x6
365x6

example 2: Want to squat 225x20 for 3 sets. It would look like this:
135x12 (Always start light to loosen yourself up)
135x12
185x2(Acclimate +50)
225x2 (Acclimate +40)
275x1 (Final acclimation at ~82% of my 1rm, but above my set weight this time)
225x20
225x20
225x20

hes talking about a 1RM not a 3x6 working set.

-fuzz

[HulkHagen]

Originally Posted by ADREN0LIN

okay, but he's not maxing for 415 now is he.

No but he can still use it as a reference based on the percentage of weight relative to his max, cupcake.

[Adrenolin]

Originally Posted by HulkHagen

No but he can still use it as a reference based on the percentage of weight relative to his max, cupcake.

you're still a longshot away from my strength bud.

[HulkHagen]

Originally Posted by ADREN0LIN

you're still a longshot away from my strength bud.

I'm real scared!