I am doing Defranco's westsiBest Tempo For Completing The Most Sde for skinny bastards. For the repetition day I do 3 sets of max reps of 135. On the first set I've been getting 17 while trying to lift the weights as fast as possible. Tomorrow, for the hell of it, I'd like to see how many reps I can get on 135 regardless of if I have to do it fast or slow. Also with good form. Not like the bench press tests in the NFL where they bang the bar as hard as they can off their chest.
What tempo, for most people, would be best for something like this? A fast tempo to bang out as many as possible before getting tired or a slow pace to prevent myself from getting tired fast?
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Results 1 to 3 of 3
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10-26-2006, 08:31 PM #1Registered User
- Join Date: Jun 2006
- Age: 36
- Posts: 485
- Rep Power: 334
Best Tempo For A Repetition Bench Press Test?
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10-26-2006, 09:13 PM #2Registered User
- Join Date: Jun 2006
- Age: 36
- Posts: 485
- Rep Power: 334
I found this:
http://www.criticalbench.com/225-benchpress.htm
does this sound right? It basically is exactly how to do a 225 rep test it if you do it about 20 times. I can probably do 135 around 20 times.
Also, what about the warm up. Which do you think would be better?
45x5, 95x5, 125x2
or
45x5, 95x3, 125x2, 145x1
??
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10-26-2006, 10:06 PM #3Registered User
- Join Date: Oct 2005
- Posts: 3,544
- Rep Power: 2562
As fast as possible while keeping smooth, easy control of the bar.
"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON
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