best way to warm up for maxing out 305 on bench

[Mr.April]

i will be attempting benching 305 on bench
(put up 300 on monday)

what is the best way to warm up for this..

my idea...

135 x 2
185 x 2
225 x 2

then i plan on getting under 295 holding it off the rack feeling its weight

then get in like 10 push up and hit the big 305

any suggustions?!

[Diana Meeque]

why max again so soon? it's only a 5lb PR, why not just keep training and hit a heavy single again when you feel like you'd be closer to hittin 3 plates?

[Mr.April]

school max out.....i tried to hit 305 monday couldnt do it and tomorrrow its the last day

300 is the rcord if i get up 305 i am the record

[Diana Meeque]

ah, well everybody warms up differently. some people don't need a lot and others do so it's kinda hard to tell you how to do it.

some people can just add weight and keep doing singles up to their max weight, but personally i need to do more reps to get feeling my strongest

[Mr.April]

thanks man..id rep you but it says i repped to much lately

[btlifter]

everybody does warmup differently, but (no offense) i don't like your idea at all....
i'd do something like....

barx whatever
95x5
135x3
185x2
225x2
250x1
275x1
305x1!!

i wouldn't want to do 10 reps of anything right before i try to hit a pr... hurther, i wouldn't want to jsut hold something at lockout, as i may trick myself into losing the grove (if that amkes any sense).... i'd want my last lift (275x1) to as closely replicate the 305 as possible... smash it as hard as you can... but, don't use too much energry

[SecondSucks]

I'd do something like:

barx15
95x15
135x8
185x5
225x3
275x1-3
then go for 305

[btlifter]

without trying to disrespect anybody... i don't see the need for anything more than singles at moderate-heavy weights when working up to a max single... why not replicate the lift as closely as possible, while expending as little energy as possible?... if you feel you're STILL not warm... then do more singles.... but, more reps in a set... i dunno... physiologically doesn't make sense to me....

but as dianameeque said, everybody is different, so do what works for you, is suppose

[SHOWTIME]

Advice since you asked

Barx3
135x5
185x3
225x1
275x1 (maybe depending on if you feel mentally ready)
305x1

Do not waste all day doing **** warmup sets (obviously make sure you are warmed up prior to starting though)

[test_titan92]

What i would do(I like a thorough warm-up):

barx2x5
95x3
135x2
185x1
225x1
275x1
305x1

[ahasic]

Originally Posted by SHOWTIME

135x5
185x3
225x1
275x1 (maybe depending on if you feel mentally ready)
305x1

Do not waste all day doing **** warmup sets (obviously make sure you are warmed up prior to starting though)

I like this.

[bigbeezy]

good luck brah, hope you get it

[dantheman999]

Originally Posted by test_titan92

What i would do(I like a thorough warm-up):

barx2x5
95x3
135x2
185x1
225x1
275x1
305x1

I would probably do something on the lines of this.

No high rep stuff, no pushups, no static holds haha. Just get your body ready to slam some singles and then ****ing do it!

Good luck bro. Thats a huge bench for a highschool kid!

[btlifter]

Originally Posted by JoeT123

275 x1????

No don't follow what this ******* says or 305 will bury you

good point, i'd probably listen to the dude who used to be (will be again?) banned, with 6 posts and already in the red....

[TrettinR]

Originally Posted by btlifter

good point, i'd probably listen to the dude who used to be (will be again?) banned, with 6 posts and already in the red....

x2. Definitely listen to him, he knows what he's talking about

[isaku900]

suggested method of dealing with moron until banhammer drops


This message is hidden because JoeT123 is on your ignore list.

[jpitbullv]

If I was going to hit a 305 bench this is what Id do:

bar x 8
95x5
135x5
185x2
225x2
265x1 or 275 depending on how I felt that day
4-5 min break
305x1


Just think of how you would appoach your attempt at a contest. if 305 was your goal 3rd attempt than what would you open with? probably 265 then go 285 and then 305. So with that in mind, cut out the 2nd attempt and just do 265-275 for last warmup. Basically 275 seems to be the general consensus here.

[isaku900]

Originally Posted by JoeT123

you should not rep anything over 50% of what you are trying to Max.

I have a bad feeling about your max attempt

good luck anyway

laugh ****ing riot.

[allergic2rice]

bar x 8
bar x 6
95 x 5
120 x 3
160 x 2
205 x 2
245 x 1
275 x 1
305 x 1

[Purostaff]

I go by increasing percentage (10% at a time)

135x8
185x4
215x3
245x2
275x1
305x1

[ahasic]

Originally Posted by allergic2rice

bar x 8
bar x 6
95 x 5
120 x 3
160 x 2
205 x 2
245 x 1
275 x 1
305 x 1

I think this is over kill

[burningNun]

How do you train long enough to get a 305 bench press but not long enough to know how to warm up for bench pressing?

Either you have some freaky genetics, your spotters are very good at doing rows or you're just not very clever. I'll be nice and assume the first one, so congratulations are in order.

[kboxer]

Heres how I do it bro. And again everyone is different.

Bar for 10
135 x10 2 sets
225 x 8 2 sets
315 x 5 1 set
405 x 8 1 set(working set)
455-485 to falure(working set)

Sometimes I do only a few reps with 405 to really crush the heavier weight

Btw I follow this for all my big lifts- shoulder press, deads, squats, everything compound.

Best advice I ever learned and can share about priming the CNS. Very important

[ekolow]

If my bench was that high here's what I would do
135x12
225x5-7
255x3
285x2
305x1

[muscle_g]

Here's how I'd warm up

45x10
95x8
135x5
185x3
225x2
250x1
275x1
305x1