Maxing on Incline next week help me plan my attack.

[CobraUTAH]

I've never MAXED on incline barbell press before. I've followed the advice hear and concentrated very heavily on incline 5x5 for three months now. I started at only 170 for the 5x5 and I'm now at 220 for 5x3, which I got all of myself this Tuesday. I'd like to think I could throw up 245 but I'm not certain. What would be a good warm-up and max weight for me. Right now I'm thinking
135x8
205x3
245x1?
I might throw in one more warm up in between the 205 and my max, but probably not since I run out of steam quick when I max. I usually do best when my max is the third set.

 

[Becoming]

I would suggest something more like this:
Barx10
135x5
135x2
185x1
215x1
245x1

The key is not to waste a lot of reps working your way up...
Get the muscle warm with the lower weights, then just use the sets in-between to acclimate to the poundage...

I think you should be able to hit the 245 no problem if you are making it all the way through the 5x3

 

[Exodus]

Agreed. 3-5 sets of very light weight warm ups, then add some singles working your weigh up in 20-45 lb jumps.

X

 

[CobraUTAH]

I've never warmed up like that so maybe I'll give it a try. How about this
Bar x 10
135 x 5
185 x 2
215 x 1
245 x 1

 

[Becoming]

Cobra-

I would not waste any energy doing a double at 185... all you want to do is feel the weight and practice soliding up your form for the big lift. The extra set (a double) with 135 is to make sure you are warm without straining.... this eliminates the need for reps later... Honestly, I would even say I would prefer lighter- like 90-100 for the work we have written as 135.. It takes a little practice to get some confidence in this approach- but once a couple maxes that are 5-10 pounds heavier than you thought you could get fly up- you will not do it any other way... I am sure there are some that would say I even warm up too much...

to give an example for perspective- here is a workout I did on Tues, I just finished with a couple weeks of heavy 3's. I am working up to heavy doubles this week and next to hit a heavy single in about 2 weeks (basically I am scaling back on the reps) notice I am not doing any multiple lifts above 275... I can hit that weight for more than 20 pretty easily as a workout.... YOU DO NOT WANT TO TIRE AT ALL

Here is what I did-
135x10, 135x3, 225x2, 225x2, 275x2, 315x1, 365x1, 420x2......275x17

FYI-Next week I will bump the double, maybe go for 3 if it feels good...
135x10, 135x3, 225x2, 225x2, 275x2, 315x1, 365x1, 425x2-3......275xfail

The week after a heavy single
135x10, 135x3, 225x2, 225x2, 275x2, 315x1, 365x1, 405x1, 450-455x1......275xfail

Hope this helps

 

[d3track]

make sure you are grounded
plant your feet, ass, and shoulders