I failed at the 315!

[WalkingBeast]

Id definately keep maxing for a while, aslong as its not taking a visible toll on your overall strength. I get alot stronger when I max consistently. Everyone's different though. Id reccomend attempting your max in 5lb jumps, maybe 10lbs if your feeling real powerful. Try going for 300 first, then if you hit that, raise it up accordingly. Even if I feel I have extra strength, often Ill only go up 5lbs on bench, so I dont waste an attempt and fail the weight. Unless Im sure I can get it. Youll hit 315 soon. Just dont try to rush it too much.

 

[JOKER47]

I would work the weakness rather than just try to get 315 again.

2/3 board presses, rack presses or floor presses might help strengthen the area you got stuck.

 

[super_rice]

personally, i'd drop the weight down a bit below your previous max and rep that like there's no tomorrow. then go back and make the 315 pay!!!!

 

[SAGAT]

where did you fail? at the bottom? this could be important to know in order to bring your bench up.

 

[from zero]

Don't get down on yourself bro.

You did not fail if you did not give up. Remember that.

 

[DeanersWeiner]

Try this, this is a little trick i use to move my max benches up right away. I found that if I did a buch of warmup sets anywhere near the weight of my max bench it would really tax my strength and energy levels for my 1 big lift. So I said screw it Im usin all my strength and energy up on the 2-3-4 warmup sets to get my 1 big lift off. So I started thinkin what execise could I use to warmup every possible area for chest, tris, and sholders so I will not injure myself for my 1 big lift. "Push Ups" ! I did just 2-3 sets of deep pushups to get the blood flowing and body warmed up and then bam I went for my max bench right away and would get it off no problem everytime.

Though this might sound crazy it worked for me. Give her a try bro cant hurt to try somethin new!

Good Luck!

 

[Fast Twitch Fiber]

A 25 pound jump over your previous best is way too much! Stick with 5-10 lb. jumps.

 

[anabolicmd]

Hey Cobra, check this out:

"Arguably, the single best upper body plyometric exercise simulating the bench press is the "power drop". The power drop involves having a training partner drop a medicine ball to you while you are on the floor lying on your back. You catch the medicine ball and immediately propel it as explosively as possible straight up to the ceiling. Your training partner then catches the medicine ball before it falls back to you. Your training partner then drops the medicine ball down to you for the second repetition of the set. It is suggested that power drops be performed for 5 sets of 2-5 reps. Complete recovery should be taken between sets.

It is critical that you focus on the quality of the movement. Power drops need to be performed as explosively as possible. After catching the medicine ball, you should eccentrically decelerate the ball to just above the chest. Once the medicine ball reaches the chest, you should as quickly as possible, concentrically thrust the ball straight towards the ceiling. It is important to minimize the time between the eccentric decelerating of the medicine ball and the explosive concentric "sending it through the roof" phase. By converting the eccentric contraction into the concentric contraction as quickly as possible (minimizing the amortization phase), greater explosiveness is elicited by the involved muscles. Think of the medicine ball as a "hot potato". Once the medicine ball is eccentrically lowered to the chest, you want to get rid of the "hot potato" as fast as possible before it burns your hands."

link:

http://www.strengthcats.com/plyobenchpress.htm