Got bored and decided to post this
Id like to see how i compare to some of u serious lifters on here. Right now im 179 and my max 1 rep bench press is 305. My all-time max is 335 at i 188lbs back in hs.
Is that a decent bench for my weightclass?
Yea that seems pretty Good!
I'm 210 and rep 315 for around 6, Not too sure what my max is latly though
for your weight class thats a very respectable weight to bench. i never max out tho. i just dont see the point in it. i always bench to get between 6-10 solid work reps. i can bench 225 for 4, 5 consecutive sets getting about 8 reps each set. the most ive done is 300 for about 2, the last one assisted. but i like to work down and go up till im actually getting those heavy weights for good work sets.
But then again, that may just be me. I spread sheet all my workouts and keep journal to assure I am always progressing in whatever phase of training I am in.
i see the logic in basing work sets off of your max. i just never actually incorporate the max as a working set cuz i feel it just burns energy that i could better spend on lowering the weight slightly to get more reps. i can bench 275 for 4 reps, so i know that my max has to be somewhere around 295. so i just focus on getting 275 or lower weights to work back up to 295.
i dont know if that makes sense to anyone, but thats just how i do it.
When I'm bulking I also spreadsheet my progress. I use a max lift chart i found on the internet to calculate max weights based on a 4 rep max. Then i tune my workout towards increasing it. Once i get a max weight i tailor my program on a one month basis. working my way up to a new max. it works well on a bulk with a slight calorie surplus. On a cut, forget it..I get what I get based on alot of factors. its pretty easy to increase the weights 10 to 20 lbs a month though when I'm on this program. The last time i did it (about a month ago) My bench went from 320 for 1 to 350. But that was over 2 months. I'm not much of a bencher per se however. The 320 was at a personal weight of 205 and the 350 was at a weight of 220. I'm also 5'8" and a bit stubby so rather unimpressive overall. When I was around 175 my max was 280 (Waaaaaaaaaaaaaaaaaaaaaaaaay back in HS) so your weights you're pushing are pretty dam good. If you want to stay away plateau's you should start to consider a program designed to get around them.
Periodization, progressive overload, avoiding adaptation.
305 at 179 is not a bad lift at all, especailly for someone who doesn't really train as a PLer
Good bench, is your form good? I would not suggest maxing out every month, just set PR's on reps with certain weights. Post a video of you lifting
Many of top lifters do maxes only.. during the competitions
My present training cycle needs checking 1RM every 23-25 days, but Iget 9 days off after that, and 3 workouts with lighter weights(55/75/90%) before new record attempt