Rate My Bench

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    Rate My Bench


    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?

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    Yea that seems pretty Good!

    I'm 210 and rep 315 for around 6, Not too sure what my max is latly though
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    Quote Originally Posted by \_JIMBO_/ View Post
    Yea that seems pretty Good!

    I'm 210 and rep 315 for around 6, Not too sure what my max is latly though
    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.
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    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.
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    Quote Originally Posted by powerhouse21 View Post
    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?
    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.

    Keep up the good work!
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    Quote Originally Posted by meb019 View Post
    for your weight class thats a very respectable weight to bench. i never max out tho. i just dont see the point in it.
    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.

    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.

    JMHO
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    Quote Originally Posted by B5150 View Post
    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.

    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.

    JMHO

    thats why i max out every month or so. I like to see my progress and base a lot of my sets and reps on what i can press for 1 solid rep. I dont just do it to say i can bench 300.
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    Quote Originally Posted by powerhouse21 View Post
    thats why i max out every month or so. I like to see my progress and base a lot of my sets and reps on what i can press for 1 solid rep. I dont just do it to say i can bench 300.
    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.

    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.
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    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.
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    Quote Originally Posted by meb019 View Post
    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.
    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.

    Periodization, progressive overload, avoiding adaptation.
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    Quote Originally Posted by Vicarious View Post
    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.


    If you want to stay away plateau's you should start to consider a program designed to get around them.


    PLAN YOUR WORK. WORK YOUR PLAN.
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    Quote Originally Posted by B5150 View Post


    PLAN YOUR WORK. WORK YOUR PLAN.
    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.
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    Quote Originally Posted by powerhouse21 View Post
    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.
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    Quote Originally Posted by Vicarious View Post
    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.
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    305 at 179 is not a bad lift at all, especailly for someone who doesn't really train as a PLer
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    Quote Originally Posted by powerhouse21 View Post
    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.
    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.
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    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
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    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
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    Quote Originally Posted by powerhouse21 View Post
    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?
    Sounds like a good bench, but reaaly need to see video or do it in a sanctioned powerlifting meet.
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    Quote Originally Posted by BigBenchKinc View Post
    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
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    Quote Originally Posted by Vicarious View Post
    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).

    Vicarious, sorry my last post was not good enough for you. I should have used spell check and took my time, not all of us have time to make a spreadsheet for our workouts and find max charts on the internet.
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    oh calm done...just an odd post suggesting that no bench is legit unless its in a sanctioned lifing competition...no offense (see i spelt lifting worng...i could care less about spelling ya see)
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    author is not applying to get a medal for lifting here, so why don't we treat that as .... a question and nothing more...

    but of course not always welcome on busy forums...
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    a guy i use to work out with weighed about 155 and could put up 375. he was a beast to say the least.
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    im 258 and i hit 405x1
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    330@165 in competition RAW.
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    Quote Originally Posted by B5150 View Post
    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.

    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.

    JMHO
    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!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
  

  
 

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