Going for a bench PR sunday need some advice!

[BlkWS6]

Hey guys, I posted a couple weeks ago that I couldnt wait to get that fourth plate on for bench, well Sunday is the day Im going to give it a try. Last week I put up 385lbs on about my 4th or 5th set. My question is: What should my weight increments be to get to 405lbs without being burnt out, but also to be warmed up and ready? Can you guys help me fill in the missing pieces here?
1) 225lbs ?x
2) 315lbs ?x
3) 365lbs ?x
4) 405lbs

Do you think that is too much of a jump b/w weights? I want to be ready, but not tired. Thanks for any input everyone!

 

[Thaibox]

Some guys here may think its not enough work up but I only did light stuff adn made a big jump before I hit 405 the one time I did it.

really light laterals, fronts, and militaries. Then...
135 x 25
135 x 20 really slow with long pause
215 x 10
405 x 1

Good luck

By the way, does your name represent an F-body?

 

[b fold the truth]

45 x 10
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1

You need to build the confidence through your sets with the weight and not worry about reps. Make sure that your elbows and shoulders are warmed up before you do the flat bench work though. Keep your form strict, tight, and explode off your chest.

Big air, take it low on your chest, and push with your lats and tric.

You may want to do 350 or so instead of 365 if you are worried about it taxing you too much.

B True

 

[BlkWS6]

Thanks for the advice guys. Oh yeah Thai I have a 2001 black WS6!

 

[Thaibox]

Nice, I was going to buy a newer ss. But, I decided to buy a '94 and put the rest of the money into aftermarket stuff. I've got it up to 420hp so far. I wish I started with your engine though.

 

[I'D RATHER BE DEADLIFTING]

I like B Fold's warmup progression. Hit a few progressively heavyier singles before your max. Works for me.

 

[Vortexx]

Train biceps and triceps on thursday to get really good ARM pressing power on Sunday!

Also doing 3 * 10 intensive lat pulldowns help to pump up the lats and biceps wich play an important role as antagonists/ stabililizers during benchpress.

B folds warmup progression looks solid

 

[Prometheus]

I agree with Bfold too - and maybe a couple more sets with the bar and/or shoulder rotation (windmill-motion) holding 10 lb plates at first to get the joint lubricated without too much stress.

good luck man!

 

[BlkWS6]

Great thanks again everyone, I'll take all of what you guys said in consideration for my big day! I appreciate the help. Thai: 420hp is moving man!!!

 

[MidwestJ]

all I can offer is to tell you to be sure and crank the metallica.

For real good luck man. I hope you smoke it. I missed my goal by 5 stinkin pounds last week and that hurt my esteem. ah well. I'll smoke em sometime.