Hi,
I am a skinny fat asian guy and I've been lifting about one and half years now.
Right now, I am 5' 6'' and like 140 lbs.
I can do about 10-11 reps of 115 lbs benchpress. Theoretically, how many reps of 125 lbs or 135 lbs benchpress should I be able to do?
Last time, I did
1 set (95 lbs): 15 reps
2 set (115 lbs): 11 reps
3 set (115 lbs): 10 reps
And I expected to do at least 5 reps of 125 lbs, but I was only able to do 3 reps. It was very disappointing, and I want to know why and fix it.
Is it perhaps because I already used my stamina and muscles like shoulder and triceps for the first three sets?
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Results 1 to 5 of 5
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04-16-2018, 11:04 AM #1Registered User
- Join Date: Jul 2017
- Age: 54
- Posts: 10
- Rep Power: 0
If I can do 10-11 reps of 115 lbs benchpress
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04-16-2018, 06:52 PM #2Registered User
- Join Date: Feb 2012
- Location: Ypsilanti, Michigan, United States
- Posts: 1,132
- Rep Power: 2031
Cut down your sets and increase weight. No reason to do all those sets. One set at each weight level. The reason why you only did 3 reps was 5 sets at 115. Start adding weight.
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04-16-2018, 06:58 PM #3Registered User
- Join Date: Jun 2010
- Location: Indiana, United States
- Age: 37
- Posts: 3,412
- Rep Power: 15880
Set yourself up with a 5-8 rep range per set and don't be afraid to ask for a spotter so you can push to failure.
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04-16-2018, 08:22 PM #4Registered User
- Join Date: Aug 2016
- Location: San Jose, California, United States
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One popular formula for calculating a 1RM is (1 + r/30) * w, where r is the number of reps, and w the weight. Since this is a closed formula, it can easily be used to derive other related calculations.
For your case, to calculate the number of reps r2 for a given weight w2, from the number of reps r1 at weight w1, some simple algebra based on the formula above gives:
r2 = (30 + r1) * (w1 / w2) - 30
Or, substituting your 11 reps at weight 115:
r2 = 41 * (115 / w2) - 30
For w2 = 125, this results in 7.72, for w2 = 135 we get 4.93. So with all the limitations of using 1RM calculators, you should be able to get 7-8 reps with 125 lbs, 4-5 reps with 135 lbs.
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04-17-2018, 03:34 AM #5Registered User
- Join Date: Jun 2014
- Location: United Kingdom (Great Britain)
- Age: 45
- Posts: 460
- Rep Power: 1837
Yeah your basically burning yourself out with all the reps at a lower weight. You should be working in the 3 sets of 5 reps range & any thing prior to this should be warm up sets where you generally start at a lower weight & increase the weight but lower the reps as you get close to your working set weight.
In your case I would aim for a working weight of 125lb so that would be 3 sets of 5 reps at 125lb. To warm up before that I would do the following sets:
2x5 45 lbs (Bar)
1x5 60 lbs
1x3 85 lbs
1x2 110 lbs
A good site to calculate your warm up sets is http://warmupreps.com/
Hope this helps.
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