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  1. #1
    Registered User pussyslayer95's Avatar
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    bench press warm up?

    today is a big day, I'm finally gonna bench press 2 plates (ain't much - I know, but I benched 22's a month ago). I've been preparing all day by eating and drinking a lot, I'm just not sure what's the best way to warm up. I usually do 2 sets of 50 lbs, but I feel like it's not optimal.

    PS: I do 3 sets of 5
    D: 405
    S: 315
    B: 210
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  2. #2
    Registered User swoleceps's Avatar
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    Originally Posted by pussyslayer95 View Post
    today is a big day, I'm finally gonna bench press 2 plates (ain't much - I know, but I benched 22's a month ago). I've been preparing all day by eating and drinking a lot, I'm just not sure what's the best way to warm up. I usually do 2 sets of 50 lbs, but I feel like it's not optimal.

    PS: I do 3 sets of 5
    are you going to do 3x5 for 2 plates or is your 1RM 2 plates?
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    das it
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  3. #3
    Registered User pussyslayer95's Avatar
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    Originally Posted by swoleceps View Post
    are you going to do 3x5 for 2 plates or is your 1RM 2 plates?
    3x5, I never max out
    D: 405
    S: 315
    B: 210
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  4. #4
    Registered User iTunesBrah's Avatar
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    do
    bar x15
    bar +xxx x10
    bar +xxx x6
    bar +xxx x3
    bar +xxx x1

    then your working sets.


    basically from the bar work up to 225 by adding even increments. The last rep should be like 200lbs. Rest time should be like 30seconds for the first few warm up sets.. but the x3 and x1, use normal rest time.
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    Hunttarded's Avatar
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    in on roll bread/april fools

    edit ur sig
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  6. #6
    Alpha for Life Kev1029's Avatar
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    Originally Posted by pussyslayer95 View Post
    today is a big day, I'm finally gonna bench press 2 plates (ain't much - I know, but I benched 22's a month ago). I've been preparing all day by eating and drinking a lot, I'm just not sure what's the best way to warm up. I usually do 2 sets of 50 lbs, but I feel like it's not optimal.

    PS: I do 3 sets of 5
    OP, read this. Do it. I followed the chart for my deadlift, and I nailed the 415 no problem. When I struggled to do 405 the week before.
    It is also about mindset. For two days it was all I thought about. If you want something bad enough, you will obtain it. Also, look up on numerous threads on how to bench. Do some good stretches during your workout. Also, practice your form in the beginning of your workout. And after a set or two, practice your form again. Hope it goes well OP.
    Stats:
    Deadlift: 520 1RM
    Squat: 455 1RM
    Bench: 2801RM
    Overhead Press: 200 1RM
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  7. #7
    Biochemistry AlacrityH's Avatar
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    Smittydiesels shoulder mobility routine + benching by %s up to your 5RM.

    /thread
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    I rep all 5'5 and shorter on sight.

    @ 150lbs BW
    Bench: 285
    Squat: 315
    Deadlift: 425
    OHP:165
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  8. #8
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    Originally Posted by Hunttarded View Post
    in on roll bread/april fools

    edit ur sig
    Lol strong fail OP, if you meant 135 pounds, then thats 1 plate.
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  9. #9
    Registered User Protected's Avatar
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    I wouldnt lose sleep over it, if you cant do it today, you will do it the next day, thing is not that serious man
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  10. #10
    Registered User pussyslayer95's Avatar
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    Originally Posted by Kev1029 View Post
    OP, read this. Do it. I followed the chart for my deadlift, and I nailed the 415 no problem. When I struggled to do 405 the week before.
    It is also about mindset. For two days it was all I thought about. If you want something bad enough, you will obtain it. Also, look up on numerous threads on how to bench. Do some good stretches during your workout. Also, practice your form in the beginning of your workout. And after a set or two, practice your form again. Hope it goes well OP.
    Ahhh too late, just got back from the gym. I couldn't agree more on what you said about the mind set though. I've been living up to this day for almost a week. Even though it's not a lot of weight, finally being able to bench plates feels like a huge achievement (especially because it's twice as much as I benched a month ago).

    oh and about the work out
    I KILLED IT
    WOOOOOOOOOOOO
    D: 405
    S: 315
    B: 210
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