Warm-up Prior to Max on bench

[Kraftig]

Yesterday I maxed out at flat bench with a new PR of 270lb. Before I lifted the 270 I did: 185X5, 185X5, 225X1, 250X1. I finished at 225X6. I am trying to figure out if I'm burning myself out prior to max or am I about on target. I have shoulder pain that typically goes away on my second set of 185 so I'm scared to go 185 then 250. Any help on maximizing my full strength potential would be great. 225X7 is my best so I figure that I should be maxing around 275 or better.

 

[musc2002pa]

If you are just looking to hit a max single, keep most of your warm-ups below 30%. Try this

barx8
95x8
135x3
185x3
215x1
245x1

Then try a new max

 

[casavant]

Yeah, I definitely wouldn't push a six rep set at 225 prior to maxing, if I were you. That's going to fatigue you too much.