Max out bench day. What weights?

[WannaBPowerful]

Im maxing out on bench in like 2 weeks. My problem is, im not experienced with maxing out. I know my chest fatigues quickly, so i dont wanna use too much heavy weight and a lot of sets before i go for my max lifts. Here are my stats for bench now. Would appreciate it if someone would list what sets and how many reps i should do before i go for the max. More than one opinion or warmup is welcome.

10 reps with 215

8-9 reps with 225 possibly 10 reps by time im goin to max

5 reps with 245

 

[bignate73]

hit a warmup set of 8 with 185
a quick set of 5-6 with 225 (to get accustomed to the heavier weight.
and go for 265+ or so.

its very individual, as you said, your chest gets tired quickly so just give your body a taste of weight with each warmup so a new max doesnt feel like its crushing you and at the same time warm up those muscles by going through the movement pattern.

in between those warmups do some dynamic stretches. quick arm swings front to back. rotate your shoulders etc.

 

[b fold the truth]

What do you project your 1RM to be?

If it were 295...I would do the following:
light stretching and light warm up of all joints
Bar x 15
135 x 5
185 x 3
225 x 1
265 x 1
295 x 1

B True

 

[benchmonster]

Ditto what B-fold says.

If I were going in that range I would go just like he laid out. But bignate is leading you astray. Whatever you do, don't stretch while working up to a max. Stretch after you lift, or while watching TV, or whatever, but not between sets.

It destroys the stretch reflex in your muscles. Stay as tight and full as possible. You want to be as far from stretched and relaxed as you can get.

Also, pinch your shoulderblades together, pull your hands apart as you press, and drive the bar straight up as fast as you can while keeping your elbows no farther than 45 degrees away from your body.

If you are benching elbows at 90 degrees, like a bodybuilder, I urge you to reconsider maxing out. If you have good form good luck, but elbows out maxes are a great way to tear your pecs all to shit.

B.

 

[WannaBPowerful]

hmmm..

U think i can get 295?
last time i maxed out it was 265, and i was doin 225 for 4. Ill try it though. Thanx for the help guys.

 

[Haz]

I'm no expert, but I do something similiar to what B Fold suggests. I start out with a couple of light sets for high reps, just to get the muscles warmed up. Then I start doing doubles and singles. My max is around 285, here is how I would get up to it.

Bar- 15-20 reps
135 -10
185 - 5
225 - 2
255 - 1

Then I try my max.

 

[bignate73]

lol, dynamic stretches are not designed to increase flexibility, they are designed to mimic the movement you intend to do, and to increase bloodflow to the area, break up possible myofascial tension etc. regardless of if you are relying on your stretch reflex or not for your lift (which you will get at your pause regardless of whether you are fully stretched or not), bloodflow is necessary. relaxation stretches (held for 20 seconds or more) are what is done postworkout, dynamic are movement oriented and quick.

think of it this way.

warm taffy stretches, cold taffy breaks.

food for thought before you misread my advice.

 

[Arioch]

I too am a big beliver in warming-up thoroughly, but the key to hitting a big weight is performing the least amount of work possible, preserving your strength for the heaviest attempt.

I will warm up rather similar to b-fold, but do about two sets of ten with the bar, five with 135, then singles from then on out.

Performing more reps with a heavier weight wears you out before hitting you max.