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One rep max

Posted: Tue Mar 11, 2008 9:02 am
by corless319_
Today I plan on lifting, well benching 320. I want to have an idea of what I should do before i get to that weight. Should I do a warm up set or work my way up increment wise. I remeber the time I benched 305 my friend was like i bet you cant do like 250 did that 4 times then 275 twice and then 305 once. I want to do it thats why im asking. Should I just warm up with the bar bust out like 15 reps or no? Help me lift it!!!! :)

John Corless

Posted: Tue Mar 11, 2008 9:06 am
by corless319_
Also by doing my one rep max today should I do my normal chest workout? Or should I just say ok one rep and done for the day.

Posted: Tue Mar 11, 2008 9:17 am
by TimD
Definately work up in increments. You need to get "warm" and get your motorpathways down. Start with an empty bar, get a set or two of 10 or so to get things loo, then start slapping on the 45's; i.e 5 X 135, at this point drop to 1-3 reps, 225X1-3 depending on how you feel, 265 (or thereabouts) X 1 or 2, then start taking singles for you 1 RM attempts. Take your time. I takes the CNS (central nervous system) longer to recover between attempts than your muscles.
I have no idea what your regular workout is, but if it's something like a couple of sets of 6-10 reps BP, sure, pull off some weight and go for it . Good luck

Posted: Tue Mar 11, 2008 11:33 am
by corless319_
Awesome tim appreciate it. Will let you know how it turns out.

Posted: Tue Mar 11, 2008 5:24 pm
by trainer Chris
if you have never benched over 300 then i would deffinately take 10 pound increments starting from 255 or so.

Posted: Wed Mar 12, 2008 8:19 am
by corless319_
chris my one rep max a while back was 305 long story short last night at the gym i benched 340 20 more than i thought. I feel good although i feel different I think I'm kinda strong now. Wierd.

Posted: Wed Mar 12, 2008 10:31 am
by Hercules
I'm curious as to why you would think we would know how much you could bench. Judging from the numbers you have put up in the past, you very well could put up 320. But why a poll? Is this to get yourself psyched up for the lift? I'm not being a smarta$$; I really am curious as to the purpose behind the poll.

And please use a spotter. Anytime a 1RM is attepted there should be at least one spotter, preferably with experience.

Posted: Wed Mar 12, 2008 11:05 am
by corless319_
yes hercules to see if people thought i could do it no one replied though. I did get it and I'm happy I did but now i feel different like I'm strong haha. I mean I know a lot of people can bench more but I was a really small person at one time and have had that mentality since. It's just shocking to me. I remember when I first had the idea of lifting weights to gain weight. I was 17 5'8 142 lbs i gained 8 lbs in a week ONCE AGAIN NOT ALL LEAN MUSCLE mind you. Then joined the army with parental conset so 150 was my weight then. TINY. Now I'm like 210 and benching that? I feel amazed at that the growth that I don't know the human body is amazing. thats all.

Posted: Wed Mar 12, 2008 11:25 am
by Hercules
Nice work. How are your dead and squat numbers?

Posted: Wed Mar 12, 2008 11:49 am
by corless319_
Funny quiestion. I just did deal lifts for my first time ever last week and by far already my favorite workout I have ever done. It was a trial week to see where I stand strength wise but its my grip im worried about. I was easily doing 275 i think i finished with that weight cause it was really hitting my lower back. So my lower back was cramping up. I squat with the smith machine i guess thats bad I have yet to squat since I last did 475lbs six times supposedly with horrible form if I just go to the 90 degree point i guess thats horrible. I'm not sure if I ever want to do squats though since I did the dead lifts. It was amazing. although it was a lot less weight but it was so intense and so overall hardwork I loved it. I was really sweating my butt off and thats rare for me while lifting.