Help me determine my 1RM for bench press.

[CobraUTAH]

I've been doing the 5x5 routine now for 2 and a half months. I'll be trying to max on bench in two more weeks. My old 1RM for barbell bench press was 265 and I weighed 205. Last night I did 240 for 5x5 and got it all myself. I know I'm much stronger now than I was before, and I'm sure I can toss up 275 easy. I'm curious as to the best way to determine what I should attempt on my max day. I plan to lift close to a max one week to prepare myself for heavier low rep weight, and then go for a true 1RM. With my old PR I lifted 60 pounds over my body weight. Since I started this program I've gone from 205 to 230 pounds, I weight jump that I'm very pleased with. I would like to think that I can still lift 60 over my body weight and maybe better so I'd like to believe I can get 290 and even more stoked about possibly getting 300. What do you think what should I go for. Also on the actual day of the max what should I do for warm-ups weight reps before going for it. I was thinking warming up with plates then going to 200 or so for like 5 and then something a bit more like 250/260 for 2 or 3 reps and then attacking the 1RM.

 

[studcj]

if you go to huskerpower.com, they have a 1rm calculator.

 

[gettinlarger]

You can't be positive if you don't actually do the lift. Everyone is different.

 

[CobraUTAH]

gettinlarger, your absolutely right, but I'm trying to get a feel for where I'm at or what I should attempt. I don't want to waste time and effort on a weight that I can get easily. I want to do see exactly how far I can go without failing.

 

[SofaGeorge]

Start at 275 lbs... and go up in 5 lbs increments until you fail.

Give yourself 4-5 minutes between sets.

When you fail... try the lift again.

 

[Numani]

I would use about 6 sets not going above 5 reps until you reach the weight of 240lbs that you are well used.

hit 240*3 rest four minutes
match your former PB 265lbs for 1 rep.

then add five lbs rest 5 minutes per set. when you fail have one more attempt at the weight and call it a day.

 

[spatts]

Only one way to know.

 

[Mike_Rojas]

240 for 5x5 and got it all myself. I know I'm much stronger now than I was before, and I'm sure I can toss up 275 easy.

275 should be real easy for you. I had PR's of 245x5, 260x2, and 270x1. I'm not sure what my max 5x5 would be - prob 215-220. I would think you could get 290ish. But everyone's different I guess . Good Luck!

 

[Lee]

try 315

 

[CobraUTAH]

Lee I may just give that a shot if I have real great success with everything else. I can't just go for that right away though I just don't believe I can do it. I'm going for a weight that I can get for sure first. I promise I'll give it a shot though.