Is it ok to lift max weight 1st ?

[Its-Grow-Time]

Hello,

After a couple of light warm-ups, I go right to the max weight that I can rep 5 times. Then I decrease weight on next few sets. I have had good progress this way as I am up to benching 250 lbs from 200 lbs 6 months ago. But, unfortunatey I have been stuck at the 250 lbs for 5 weeks now. Is it better to start at say 180 or 200 lbs and work your way up during sets ? I afraid that if I do this, I'll be burnt out before I get to the 250 lb and psychologicly I'd feel like a sissy.

Thanks, Bob

 

[H_T_]

Warming up is real important especially when you get older, i'd avoid huge jumps in weight at this stage in your training.You can still pyramid up to your max by doing less reps on the progressing sets,say like 1-3, each set up to your max.

 

[Parabellum]

I warm up in 25-50lbs jumps.

Where do you get stuck? Maybe it's time for a change.....

 

[genarr3]

Without knowing specifically what you're doing and how much it warms you up it's hard to say. But at first glance I'd say you're not warming up enough. And the bench press is one movement that you want to be sure you're warmed up when you start getting heavy.
I wouldn't do a hard set of 5 unless I've already done a set of 10 with a weight I could do for maybe 15. This doesn't include 2 - 3 sets of light warmups.
Damage to your shoulder can be a slow and sneaky process. You might not know you've got a problem until it's a fairly serious one.

 

[Parabellum]

Damage to your shoulder can be a slow and sneaky process. You might not know you've got a problem until it's a fairly serious one.

I never realized that my shoulder was telling me there was a problem even 4 months before I injured it. Someone noticed that I was not pushing evenl;y, my right side was lagging. I never noticed it always felt as if the left side was falling behind. 4 months from that time I noticed some aching in the joint after bench pressing. Then a few weeks after that I injured my shoulder and have not been been able to bench press the bar without pain. It;s been 5 months since my injury and I';m still fucking around with a bar and I used to be a 400+ raw bencher.

Take care and listen to your body.

 

[Its-Grow-Time]

Thanks Guys,

If I reversed my thoughts I would still have been doing it wrong as I would have benched the 180 lbs to failure. I have read so much in the mags about always going to failure. My next bench workout is Tuesday and I will press the 180 lbs 10 x which should be easy and then work my way up. Hopefully with this new way, I will be benching 260 and more within the next month or so.

Thanks again,
Bob

 

[genarr3]

Thanks Guys,

If I reversed my thoughts I would still have been doing it wrong as I would have benched the 180 lbs to failure. I have read so much in the mags about always going to failure. My next bench workout is Tuesday and I will press the 180 lbs 10 x which should be easy and then work my way up. Hopefully with this new way, I will be benching 260 and more within the next month or so.

Thanks again,
Bob

Read the bench press post I just made.

 

[Gambino]

i say never fail, but that is my opinion. fuk, i got some lag as well, really pisses me off, plus it strains my shoulder. I woiuld suggest pyramiding up in small increments on the bench. microloading if neccessary so each set you are proggressing. work on inching ahead, adding five pounds each week...pointless to up it 20 lbs and not even get one unassisted rep..

ex 5*5
1-240
2-245
3-250
4-255
5-255

 

[satchboogie]

i warm up a very light set.

then, hit the heaviest weight and pyramid down with every set.

 

[Its-Grow-Time]

i have been lifting the same way as satch but tried it the other way today - i worked my way up to 200 lbs which i pressed 9 times (failure) next i tried to press 250 lbs which i can normally press 5 times imediately after warmup and couldnt press any - i then went back to 200 lbs and pressed it 8 times to failure. i feel like i had a good workout but am not sure which way is better.

bob