New PR - Bench Press

[adamgentile]

I hit 205 for 1 rep this morning, my goal is to get 225lb. It wasn't pretty but happy with the results.

135 - 10 reps warmup
155 - 10 reps
165 - 8 reps
175 - 6 reps
205 - 1 rep

https://www.youtube.com/watch?v=s62uxath1m4

[PhDPepper1111]

Great job! What was our previous 1RP?
If you wanted the energy to really push for a 1RP, might want to reduce the reps at 165/175 etc... when warming up for a 1RP I usually do 5-10 of bar/135, but then only 1-2 for the next few, then only 1-2 at the 'heavy' non-PR weights - but whatever works for you!
Always great to hit a PR!

[dazlittle]

Nice work on the PR.

Noticed you hit the safeties, can they be lowered one more notch and still offer the security if you fail a rep?

225Lbs is in your sights.

[xTeTe]

Nice work.. you'll be at 225 in no time.

You might be able to hit it quicker if you, like Pepper said, do less reps beforehand.

Also, you might get a little extra push if you put your feet under your hips (or close as possible) and drive your feet down into the ground and arch your back a bit.

[blue9steel]

Great work! A tighter setup would probably help. For me the Alan Thrall videos helped me finally figure that out, but there are plenty of other examples around.

I also agree with the warmup and safety comments.

[adamgentile]

Nice work on the PR.

Noticed you hit the safeties, can they be lowered one more notch and still offer the security if you fail a rep?

225Lbs is in your sights.

Thanks! I never use the safety bars, but I did for the 205 and they were up to high, that was fault. I should of tested the bars before the lift, it definitely was a distraction and actually made it harder. One more notch down would of been better, next time

[adamgentile]

Great job! What was our previous 1RP?
If you wanted the energy to really push for a 1RP, might want to reduce the reps at 165/175 etc... when warming up for a 1RP I usually do 5-10 of bar/135, but then only 1-2 for the next few, then only 1-2 at the 'heavy' non-PR weights - but whatever works for you!
Always great to hit a PR!

Thanks for the advice. I wasn't planning on doing a PR but felt good and gave it shot, but yest i agree with you on the less reps.

[adamgentile]

Great job! What was our previous 1RP?
If you wanted the energy to really push for a 1RP, might want to reduce the reps at 165/175 etc... when warming up for a 1RP I usually do 5-10 of bar/135, but then only 1-2 for the next few, then only 1-2 at the 'heavy' non-PR weights - but whatever works for you!
Always great to hit a PR!

Thank you! I did 200lbs for 2 reps maybe 3 weeks ago, but my working sets were less as well as the reps. I agree, with reduced reps 225 is not far off.

[mattkw80]

Nice job man!

[smokinal]

gjdm!

[brit-iron]

Great job man! PR's are so motivating.

[tmonkey]

175x6 is a 209 1rep max

My guess is you can do 225 now with the right progression like others have said

As long as the work load keeps going up you’re golden gjdm


Congrats on thr pr, more to come

[bayrider]

Congrats on the accomplishment. Always a great feeling to set a new PR. As smooth as that looked I with the others and think you can go even higher now. You will be at 225 soon.

[ezra76]

How's that bench going? 185x2 today, I'm right behind you

[inspirasn]

Keep it up man! I'd recommend also incorporate training with higher intensity and lower rep range (i.e. 5 reps) to get used to power

[MajorTendonitis]

Hard to tell but I think your elbows could have been closer to your body . I don’t think your impinging your shoulder blades either .
Your doing too many reps if your trying to set a PR . I warm up with the bar, say like 12 rep, then 95-8 , 135-8 , 155-6 Max , then bounce all the way up to your one rep Max .
At least it works well for me . I did 225-5 in March at 59 years old . If I did a bunch of sets above 155 pounds I’d burn myself out before even getting there .

Just try it for me once , and take 7 days off from last bench

[adamgentile]

Hard to tell but I think your elbows could have been closer to your body . I don’t think your impinging your shoulder blades either .
Your doing too many reps if your trying to set a PR . I warm up with the bar, say like 12 rep, then 95-8 , 135-8 , 155-6 Max , then bounce all the way up to your one rep Max .
At least it works well for me . I did 225-5 in March at 59 years old . If I did a bunch of sets above 155 pounds I’d burn myself out before even getting there .

Just try it for me once , and take 7 days off from last bench

Yes they could of been closer, I have been working on bringing my elbows closer, that way it takes the shoulders out more, but old habits are hard to break

I'm not a PR person actually, never was, so I don't have much knowledge of programing a PR workout. I just did this at the end of my flat bench sets.

[Jaketon]

Nice work