posted Mon, 01/06/2014 - 11:19
1779
What should my bench press max be?
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Right now I can do 315 for 8 reps, and I'm striving for 405.....should I try to do 405 today?
- What do you do to warm up on max out days? My goal is to bench 405, before I could only do 315x3-4, last week I did it for 8 reps. I took the weekends off and muscles all healed up, and I'm ready to go
P.S I'm pinning today in the Delts!
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I have benched 405 in a meet and in the gym on several occasions.
315x8 will put you very close if not right there
365x3 clean reps and your guaranteed to get 405 (verified by me and several other 405 benchers I know)
Best way to find out is to put that 405 on the bar and give it a shot....if you decide to max do this
barx10
135x2x5
185x5
225x3
275x3
315x1
365x1
405 attempt
http://www.exrx.net/Calculators/OneRepMax.html
I do alot of feeder workouts. Myself. Goal is to feed the muscle with lots of blood by lifting what you might consider weight that is light for you for 30 to 40 reps. Will help flush lactic acid too.
Do a easy warm up of something light like 225lbs for 10 reps just to get some blood flow. Then increase to around 285-300 & just do doubles all the way up to 365lbs, then just do singles you'll get that 405lb in no time.
You probably already know this but Doubles & Singles Just mean 2 reps & 1 rep
If you are going for a 1RM don't do too many reps in your warmup sets as you will just burn yourself out… Remember that 1RMs are very taxing on the CNS not just muscles.
To work up to a 1 RM do a 1-3 sets of 6 at light weights to get warmed up slowly adding weight (I usually start with just the bar)
From there switch to sets of 3 reps and add weight until it starts to feel a little heavy… Now switch to singles and add weight until you hit your 1RM.
Always switch to singles sooner than you think you should… It's not a 3RM it's a 1RM so don't tax yourself until you start hitting singles.
When I did about these amount of reps of 315 on cycle, my max was around 385. How yours is is dependent on how you train. If your regularly train in the 1-3 rep range I find that your max is better than you would estimate from your reps. But if you usually train high reps then your max isn't as good as the reps would suggest. As for warming up normally under 5 reps on the warm up set, and I'd go bar, 135, 225, 265, 315 then maybe a couple of easy singles. Also depends on how heavy you've maxed out before, if 315 is the heaviest weight you've lifted, even for that many reps, the jump to attempting 405 could be difficult, I'd say only try 405 if you've maxed above 370 before.