How do YOU max, I need advice for best results.

[CobraUTAH]

I'm training with 5x5 right now, and want 315 on flat barbell bench by 2004. I know I could get 295 right now for a 1RM, so that's just 20 pounds in two months can I do it? Also I'm not sure how many times I should practice maxing between now and then? I was thinking maybe the end of November and then twice in December, once in the middle of the month and then at the end.

In terms of a regular workout week how do you think of maxing. Is it considered a regular workout for that body part or is it more or less of a workout. Do you grow or benefit from maxing or is it just a max and nothing else? When YOU max do you only max and then leave or do you try for your max and then finish the workout as you would a regular day?

This is what I did the last time I maxed flat barbell bench. I trained for three months heavy 5x5. I started at 190 very light and worked up to 240 without a single missed rep. I then did a max day in place of my regular chest day. I started with
10x135
8x135
3x185
2x260 my old max
1x280
1x290 NEW PR!!
After that I just did the 2x10 of 2 different lifts to finish the workout and went home. Is that a good idea or just leave after the maxing?

I'm currently back up to doing 5x5 with 240 and tomorrow I hope to get 245 no problem. I'm heavier and stronger this time with the 5x5 of 240 so I know I'm on the right track. I'm looking towards having to drop to 5x3 pretty soon starting with either 250 or 255. 315 WILL BE MINE!!!!!

Any thoughts or suggestions about maxing or my plan are appreciated.

 

[jackangel]

20 pounds in 2 months? hell fucking yes, you can do it. no doubt.

i maxed out on deads the other day, and then did another set at a lower weight to get some more work in. then, i continued with the rest of my back exercises as normal, because i wasn't especially tired.

since a progression of weights towards a max is as low volume as possible, but as heavy as possible, i think it would tax your nervous system like a regular workout (more or less), but not your muscles. i don't see anything wrong with continuing a workout after maxing. on bench, for example, just drop down to a weight range you can handle for however many reps and sets you you want. since you're not maxing often, it should be ok. problems usually arise over time, when stress from overtaining builds up. if you prefer, you can down the overall volume of the session, but still do a bit of everything.

as for your last max progression, i don't think you need that second set of 135x8. as strong as you are, it might not waste significant energy, but who knows? also, perhaps you can get rid of that 2nd rep at 260, because it seems heavy enough (approximately 90% of your PR) that any additional work might affect your PR assault. other than that, it looks good.

again, these are only my thoughts and not based on any research in knowledge in particular.

good luck, even though you don't need it - 315 is yours.

 

[CobraUTAH]

Thanks for the support man!

Any other training I should do to prepare for maxing on bench other than just flat bench work?

 

[protobe]

do this bro i do this a lot for breaking past platues.
Two things.
You can concentrate on the negatives!! You will need a partner for a spotter. You take 120% your max (1r) and you go down really slow, then your partner helps you lift it up and you do this for 5-8 reps. do that 2 times a week 4-5 days rest in between. and you will get a lot stronger.
next you can do a pause workout! You get your one rep max (again with a spotter) an dyou put it up one time than you rack it and wait 30 seconds and max it again. Do this 5-8 reps and give about a 2 minute break and do it again. This is good also for getting a max up.
Or you can do what i do the old fashioned way/ add 5 pounds every week to your bench than in 3 weeks when its time to max you bump your max up 10 pounds
either way bro one of these are great or all of them
you can do it 20lbs in 2 months you got this
good luck \
protobe