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ONE REP MAX BENCH

corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 12:20 PM Today I'm going to attempt to bench press 320lbs. My previous best was 305lbs about 5 months ago. Back then I could only bench press 220lbs about 10 times. I'm now repping with 225 starting at 12 reps then 10 and then 8 so I assume I became stronger and I will find out today. If anyone knows the correct way to warm up then hit the heavy one rep max let me know please. I dont want to do like 4 sets and then a one rep max unless thats the best way to do it. Also I want to bench press 225 as many times as I can. I seen people at the nfl combine bouncing the weight off of their chests when I lift I lift controlled. I don't hit my chest. By going max reps with 225 bouncing is ok right?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/11, 12:57 PM I would do the rep test on a different day. Going for 320 This is what I would do. 45xwhatever 95x3 135x3 185x3 225x3 265x1 295x1 320x1 If you don't compete then I don't care if you bounce or not. Personally, I think it is stupid and you are only cheating you self and possible asking for an injury, but to each his own.
corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 01:07 PM Well I understand the posiblity of injury but for instance if i were at the combine that would help right? Bouncing helps? I dont know if i want to do all those sets but you know your stuff i assume. I just don't want to be tired out by the time I hit the 320 know what im saying? I don't compete and don't know where i would if i wanted to. But thanks for the info.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/11, 01:13 PM Take your time between sets. If I were doing that, I would probably only wait 1-2min up to 225. After that I might wait anywhere from 3-5 mins between sets. Bouncing will give you momentum off your chest, so in that respect it helps.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/11, 01:24 PM At the combine, the reps are cheated as much as possible while still being allowed to count. The first reps of any set at the combine are generally bounced off the chest and not locked out. I wouldn't do it with a heavy weight though. Really, I wouldn't do it at all. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 01:59 PM thats what i thought with the momentum its almost like you arent really lifting the whole weight. I havent done that yet but for combine type trys i would bounce 225.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/11, 02:33 PM If you aren't planning on attempting the combine, then it is pointless. It's not going to make you stronger, so why do it if you aren't being judged. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 04:35 PM who said i wasnt planning on attempting the combine? thats one of my goals......pro football call me crazy but thats what i want to do.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/11, 05:45 PM I didn't. I said if you aren't, then it is pointless. If you are, then by all means. In fact, in the 225 bench test, I'd throw technique out the window. And if you're planning on doing rep work on the same day as your max, do your max first, then drop back down. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
arondaballer Posts: 1,054 Joined: 2003/06/14	2008/03/12, 12:35 AM If that's one of your goals, DeFranco is probably the man for you, if you haven't already read some of his stuff. http://www.DeFrancosTraining.com Good luck -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
corless319 Posts: 118 Joined: 2008/03/07	2008/03/12, 11:11 AM Awesome day at the gym I guess me doing rep after rep of 225lbs made me a lot stronger than I thought I was I benched 340 1 reps which was 20 more lbs than I thought I could do. Awesome.
nonpoint14 Posts: 1 Joined: 2008/04/06	2008/04/06, 10:42 AM im 14 and got 195 last week. I first started at 175 in november 2007. Is that good for 14 years old
bigandrew Posts: 5,146 Joined: 2002/10/21	2008/04/07, 08:18 PM your 23..have you ever played football? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"