Question on DE bench day

[Grandk]

!!!DE Bench today!!! Help!!!

After I do my 8 sets of 3 reps of 50% 1RM, can I then do a few heavy singles up to 90% of my max? I read that 3 weeks of hitting 90% and higher on bench can actually be detrimental to one's bench. Is it OK to work up to but not exceed 90% of my 1 RM for three weeks?

 

[Grandk]

No Love?!?! bump.

My workout is in 1 hour. Hoping to get this straight before hand.

 

[spatts]

I rarely work up unless I feel like I need to test my max or I'm trying to learn my shirt better.

 

[Grandk]

Thanks Spatts

I rarely work up unless I feel like I need to test my max or I'm trying to learn my shirt better.

That makes perfect sense. Monday is my ME day so no need to kill myself.

 

[Liftbig]

i do it, but not very often. if i do it too much my shoulders get banged up, especially with bands. if your going to work up, do it once, then train for a few more weeks then do it again. dont do it in consecutive de bench days, there is really no reason to do it that often. or you can do what my crew likes to do, in between meets we will take a close grip max on a de day after our sets, then we will go through a few mini cycles of bands, chains, straight weight, etc. then re-test our close grips to see how much we improved.

 

[Grandk]

Thank You

i do it, but not very often. if i do it too much my shoulders get banged up, especially with bands. if your going to work up, do it once, then train for a few more weeks then do it again. dont do it in consecutive de bench days, there is really no reason to do it that often. or you can do what my crew likes to do, in between meets we will take a close grip max on a de day after our sets, then we will go through a few mini cycles of bands, chains, straight weight, etc. then re-test our close grips to see how much we improved.

Thanks liftbig. I love the feeling of heavy weight but I tend to over do it so I am trying to stay disciplined which I know is essential for long term gains. It is tough though once you taste heavy metal. I get a rush every time I get a good, heavy pump. It is addicting.