yeah i normally dont worry about 1 rep maxes but every month or so i like to see where im at so i'll do one.
How tall are you? Large differance in muscle mass from a 5' 179lber and someone 6'+, not to mention the differance in the ROM needed to complete a press, but even without considering height 305@179 is definetly solid lifting.
Without a point of data for your 1x maximal work load your "working weight" does correlates to a percentile of your maximum work load. It is ideal to know in my opinion, to determine progress, as well as to calculate working loads that can be structured to provide periodization, progessive overload, and deter adaptation. I want to be "in the zone" with whatever phase of periodization and overlaod I am working in.
haha oh neither do i. whenever someone asks me what my bench is i tell them the most i can do for a good working set of 4 reps or so.
Not part of a workout or even more than every 8-12 weeks. Without data you are just shooting in the dark, which, yes, can be effective for many who have room to grow. But when you get to your natural limits of growth you need to be smarter than the weight in order to grow. I rather not go on guess work with my time and effort. Most people likely go by feel. Just because you feel like you are making progress doesn't mean you are. I have seen many many people working there ass of in the gym...getting nowhere. But they look good and are having fun.
Thats what i try to do. When i was in hs we had a program called "bigger, faster, stronger" We entered our 5,3,1 rep maxes and it would create workouts for an 8 week cycle. each week would be diff number of sets and reps so we would always change it up. Thats what i try to do every now and than, but the 5x5 is my fav....atleast for bench press.
From personal experience the 5x5 does more harm than good for me. Though initially I increase the poundage. i find that I plateau very quickly then its harder to get back to sets of 8 to 10 reps and I end up dropping to less than weight than I was doing previously. Only to find I have to work my way back up to where I was initally before the 5x5 regime. The fatigue factor kicks in big time and when i jump to sets of 8 to 12 my muscles can't take it and I'm left feeling flat. IMO don't overdo the 5x5. It can get you in trouble later.
yeah i agree with you on that. I notice that when i try to do a bench workout of say 12,8,10 its much harder and i do get tired quickly. Lately ive been doing 6-8 reps and dropping the weight about 5lbs per set which isnt too bad and im cutting right now also so i know my strength will drop a little.
You nnormally don't worry about them but you do them once a month? What the hell does that mean? That's more often than most people. HAHA.
Sounds like a good bench, but reaaly need to see video or do it in a sanctioned powerlifting meet.
Thats freekin hilarious to me....nobody else? oh..... sorry...must be from Missouri
Your 305 pound bench press, while only weighing 179 lbs, looks good on paper. If you truly wanted your bench critiqued, you should have posted a video for forum members to look at your form, etc... I personally would not say what I benched unless it was done at a sanctioned powerlifting meet (raw or equipped).
Good B-50. Anybody know a site where you can write in your number of reps and weight lifted and it will give you your 1 rep max? I had a site on another computer that I no longer have and miss it. Thanks!
