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what is teh best way to get ready for a max bench press
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start with the bar and do three repititions
start going up 20 - 50 lb jumps, (depending on your strength level) untill you find it dificult to do three reps......then drop to one and keep going up until you have your max
take as many warmups untill you feel ready.... but dont do more than 3 reps.
here is a sample of what i do on Max-Effort day:
starting with 3 reps....
1-the bar
2-95lbs
3-135
4-185
5-225
drop to 1 rep
6-275
7-315
and go untill i have a max.
(this is all Westside Method)
X
start going up 20 - 50 lb jumps, (depending on your strength level) untill you find it dificult to do three reps......then drop to one and keep going up until you have your max
take as many warmups untill you feel ready.... but dont do more than 3 reps.
here is a sample of what i do on Max-Effort day:
starting with 3 reps....
1-the bar
2-95lbs
3-135
4-185
5-225
drop to 1 rep
6-275
7-315
and go untill i have a max.
(this is all Westside Method)
X
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