Hey everyone! Just something I noticed. My training partner couldnt bench 315 unassisted a few years ago. He just hit 440 a few days ago at 185lbs. His entire routine for flat bench, has been focused on one rep maxing. He'll do the following:
135x20
225x12
275x5
315x1
335x1
440x1
445 Attempt (up to three attempts)
Then hell go back down and hit rep PR's:
365x9
365x9
365x9
225 for reps
Something like that. But his main focus is the one rep max. Hes been doing this for 2 years it seems. His rep strength has also increased greatly. Makes me wonder if it might be a good idea to focus on the one rep max every week and go for the rep PR's last. I do that occasionally, but most of the time my main focus is reps. Ill do something like this for example:
135x20
225x12
275x8 (warm ups)
315x10
335x5
380x1
385 Attempt (up to three attempts)
Then it varies after that point. Ill go for reps with lighter weights. All sets to failure as well. But as you can see, those 2 sets to failure interfere with my max attempt, so its not the focus. Im thinking of trying the one rep max as a focus for a while. Just a thought. I realize most of you are against maxing once a week or more. It has worked though. My main concern is that itll cut into my rep work too much. Might be something Ill try for a while. Right now my strength isnt where it was, so Im still working on getting it back first. Any feedback is greatly appreciated!!
135x20
225x12
275x5
315x1
335x1
440x1
445 Attempt (up to three attempts)
Then hell go back down and hit rep PR's:
365x9
365x9
365x9
225 for reps
Something like that. But his main focus is the one rep max. Hes been doing this for 2 years it seems. His rep strength has also increased greatly. Makes me wonder if it might be a good idea to focus on the one rep max every week and go for the rep PR's last. I do that occasionally, but most of the time my main focus is reps. Ill do something like this for example:
135x20
225x12
275x8 (warm ups)
315x10
335x5
380x1
385 Attempt (up to three attempts)
Then it varies after that point. Ill go for reps with lighter weights. All sets to failure as well. But as you can see, those 2 sets to failure interfere with my max attempt, so its not the focus. Im thinking of trying the one rep max as a focus for a while. Just a thought. I realize most of you are against maxing once a week or more. It has worked though. My main concern is that itll cut into my rep work too much. Might be something Ill try for a while. Right now my strength isnt where it was, so Im still working on getting it back first. Any feedback is greatly appreciated!!