Maxing out tomorrow on bench, how should i do it?

[kingspark17]

generally i do 12, 8, 6, 3 when i bench but tomorrow i am gonna go for a one rep and i dont wanna be tired when i get to it. What sets should i do before i go for it. im gonna be going for 225-230 which i havent done in a few months

[7399martyn]

This is how i do mine.
in percentage.

50x8
60x5
70x3
80x2
90x1
100x1

If i happen to get 100%,

105x1

[L1ghtwe1ghtbaby]

generally i do 12, 8, 6, 3 when i bench but tomorrow i am gonna go for a one rep and i dont wanna be tired when i get to it. What sets should i do before i go for it. im gonna be going for 225-230 which i havent done in a few months

a 5-3-1 is always good.

EDIT: Also take 2-3 mins inbetween sets

[comps]

This is how i do mine.
in percentage.

105x1

Just gotta go above and beyond logic.
(kinda srs, you never stated that you failed a rep)

[7399martyn]

Just gotta go above and beyond logic.
(kinda srs, you never stated that you failed a rep)

well, if i get 100% of my estimated max then i go for another max which is a bit heavier. Dont sell yourself short.

[E2PWR]

http://www.t-nation.com/free_online_...r_a_onerep_max

[drewkawa]

generally i do 12, 8, 6, 3 when i bench but tomorrow i am gonna go for a one rep and i dont wanna be tired when i get to it. What sets should i do before i go for it. im gonna be going for 225-230 which i havent done in a few months

Max-OT Principles
URL: http://www.real-weight-lifting.com/max-ot.html



Warming Up

The warm-up component of Max-OT is one of it’s highlights, and very transferable to other routines. I’d recommend you use it for any weight lifting routine that makes use of low reps and heavy weight.

It’s done a little differently from how you might warm up in a classic muscle-building routine. For any given exercise, before you do your working sets, you’ll need to do 4 sets of warm-ups. The first two warmup sets will make sense, the last two will need some explaining.

Warm-up set 1: 10-12 reps with very light weight, or just the bar. This is purely designed to get the blood flowing to the muscles and get them physically warm.

Warm-up set 2: 6-8 reps of a medium weight, usually about 40% of the weight you’d use for your working set. Again, still light, this gets more blood and heat into the muscles, and gives the tendons a decent stretch.

Weight Acclimation set 1: 2-3 reps at 80% of your working weight.

Weight Acclimation set 2: 1-2 reps at 90% of your working weight.

…and that’s your warmup. Rest a minute or so between each warmup set. After these you’re ready for the real workout with your target weight.



Weight Acclimation?!

So, what are “weight acclimation” sets, and why do you need them?

In a nutshell, these sets get you “used to the feel” of the heavy weight, before you tax your muscles with your working sets. While the first two sets warm up your muscles and tendons, the last two prep your nervous system for heavy lifting.

Weight acclimation sets get you comfortable with the mechanics of lifting heavy on the exercise you’re about to perform, and you’ll find you’re more co-ordinated and “in the groove” when it comes to your first work set.