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MAX OUT NEED HELP!!!

warriors34

Member
okay, my school is having max out for all football players in a week.

I am only a freshman and today i maxed out squatting 335 today.

we have a leader board thing where the top lifters in certain lifts get their names up there and last time the lowest was 350. There are 9 seniors that arent gonna be on there this time so the minimum should lower some. I want to get to 355 in a week. What should i do??!!

Same scenario with benching. I bench 230 and wanna get to 240.

ANY IDEAS??!!!

Thanks!
 
does your school make you rep out a certain weight and calculate your max from that? because if they do that theres several ways you can make your results look better then your actual max.

for example if i rep 185 x 10 it equals out 245. but 225 5 times equals out to about 265. just see the chart they use to cacluate ur max and you can try to make ur #s look better then ur actual max.
 
300 x 7 or 315 x 5 or 265 x 10 would give u a 355 max on some calculators

so the last one would be ur best bet cuz i dont think on rep oout testing they let u do reps over 10.
 
put on 285 do 8 reps that gives u a 354 max according to a couple max calculators.. that should be manageable dont you think?
 
have you had some more experienced check out your form??? an improvement in form could add some good poundage to your lifts if theres a problem.....
 
bigironkiller question for you bro. this might be a stupid Question but i never really did squat beacuse in football we had a 1200 pound club thats the highest it went and i was always able to deadlift a **** load like 400 on triangle bar deadlift. bench 240 power clean 225. And id put 300 hundred on the bar rep it out and id always make the 1200 pound club. and i only weighed 155.

I never do ass to ankles i got down to where about 80-90% would consider a legit squat. I just cant get ass to ankles its too weird. Front squat i can go down all the way. but anyways my question is how come when i squat 225 i can go down pause explode up and i can really feel it at the bottom i can feel myself driving the weight up. but when im doing 315 for reps i dont really feel the explosion from the bottom of the squat but im going down jsut as far??
 
u dont feel the explosion b/c of the increased weight. the explosion is still happening but it just feels different. unless your required to go ass to ankles just be sure to get to parallel or just below. what is your stance like when squatting?? feet position/angle, width?? do you have problems with your legs coming inwards on the way up??? how do you angle and use your back, where do you put the bar??? all these can have dramatic effects on how much you can max out on
 
i unrack the bar and keep my chest puffed out and try to keep arched in my lower back so i get that flexed feeling in my lower back. I keep my feet just a lil wider then shoulder width and toes pointed out. Id and i mean idk how to tell u how low i go. Its deff not ass to ankles but my thighs are very close to being parrell to the floor. Meaning i could put a plate on my thigh when im at the lowest part of my squat it might slide down lower a bit but deffintely not fall off.
 
how far back on your back do you place the bar. for me when i dont put it far enough back the weights feel heavier. just pinch your shoulder blades together and create a nice platform and place the bar as far back as you can on that platform. as for benching do you arch your back and also pinch in your shoulder blades??? sounds like your deadlifts are doing well for ya
 
yea i started doing the punch ur shoulder thing after one of the PL at the gym told me that and yea i pinch my shoulders when doing bench i got advice from a great football player at OSU mike kudla on how to arch the back pinch shoulder elbows in etc... But yea bro the deads are going good i been stuck at 405 for awhile i pulled that when i weighed 165. I switched up to sumo grip and did 5 x 1 on 375 no straps. Hopeing to pull maybe 395 without straps then strap it up and see if i can get 425 regular grip? i dont know if thats the best idea..

and also does anyone else noticve no one goes heavy on squats at the qym? I squat 315 for reps which is hard as **** for me i feel like puking afterwards but i guys way bigger then me have been repping 315 3 sets of 10 since i joined the gym in august ??
 
in high school I was strongest. 415 squat. 295 bench. 275 clean. 255 incline.

I had crazy and weird gains, on squat not sure if you could gain 20 pounds in a week, but definately on bench 10 would be easy enough. The way I picked up my max was I started just repping 2 plates on each side. No matter what, thats what I would start with and I just kept doing it until it became easy.

I still cant believe the numbers i was pulling out when I was only 17 years old. cut those numbers in half and thats what I am at right now LOL. And add 50 pounds to my current weight and thats where i was. damn, people change.
 
makes me wish i actuallly worked out legs in football always got by without it.. but my chicklen legs are finally growing!
 
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