mp46
New Member
So I should be doing 6-10 warmups. Starting around 30% the projected max and working up to a 90 and 95%x 1 then max attempt. Are people really taking 3-5 minutes minutes between sets at the top?
MESO-Rx
Anabolic Steroids
Race to a 315lb bench
- Thread starter Perrin Aybara
- Start date
Sounds about right. I only use percentages at 90% and 95% of the top set though, the rest is just kind of intuitively. 5 minutes between most heavy sets, as much as 7-10 minutes between heavy deadlift sets.
Btcowboy
Member
Coming to powerlifting from bodybuilding is a huge mind fuck lol..... once you get rolling with it you start to see why and how it works
Worf
Member
At those number I'd do this
Bar x10
95x5
135x3
185x2
205x1
225x1
235x1
245-PR attempt
255-pr attempt
etc
Worf
Member
yes, sometimes more. I dont really like going more than 7-8 min though. Get cold and loose focus
Pretty much what I was saying, but here's an EliteFTS article about working up to a max.
Code:
https://www.elitefts.com/education/making-the-max-effort-easy/mp46
New Member
Gym was empty so I tried a max bench.
115x12 it was already on the bar
115x10
135x8
155x5
185x3
195x3
205x1
215x1
225x1 spotter kept hands under the bar, touching it, but saying they were just guiding the bar and it was all me.
235x1 spotter did the same thing and I didn’t like it, made me question the authenticity of the lift.
240x1. Found a new spotter. Gave me a lift off when I asked not to, didn’t touch the bar but my ass came up mid lift, and I’m pretty sure I held the bar there while I put my ass back down, then finished the lift. I remember stopping the lift and saying to myself “this isn’t a legal lift with my ass off the bench, get your ass down”
So I’m right around the 230-240 range as expected.
115x12 it was already on the bar
115x10
135x8
155x5
185x3
195x3
205x1
215x1
225x1 spotter kept hands under the bar, touching it, but saying they were just guiding the bar and it was all me.
235x1 spotter did the same thing and I didn’t like it, made me question the authenticity of the lift.
240x1. Found a new spotter. Gave me a lift off when I asked not to, didn’t touch the bar but my ass came up mid lift, and I’m pretty sure I held the bar there while I put my ass back down, then finished the lift. I remember stopping the lift and saying to myself “this isn’t a legal lift with my ass off the bench, get your ass down”
So I’m right around the 230-240 range as expected.
Hard to find a good spot. Even if you explain things well it's hit or miss.
Mighty-mouse
Member
How long of a rest are you taking between sets? Now that you somewhat know your max I wouldn’t do so many sets leading up to a PR. But good lifts and it’s good you corrected yourself on the ass down.
Now focus with lighter weight on driving with your legs push down through your glutes to your heals and that should help you keep your ass planted and the extra pressure and drive with your legs will help you push more weight up.
Just focus on pushing up and out and not up and back.
mp46
New Member
About 2-3 minutes rest on the upper lifts. I’d never put more than 195 on a bar so I was nervous about getting it up and not concentrating on form like I should. I couldn’t tell you if my elbows were even in front of the bar or not.
But now that Im not worried about dropping the bar on my face with bigger weights I can start working in some training with different weight/rep schemes and concentrate on form all the way through the movement.
Mighty-mouse
Member
Yes!!! Keep at it man! You will have fun and achieve what you want just takes guts and hard work.
Get it dude. I honestly believe a lot of people have the same mentality you did... they’re just scared of the weight.
He started about 6 months having never even done free weight barbell bench. He’s progressed extremely well.
mp46
New Member
Totally forgot about that, the big three aren’t really anything they do in the military nor anything we trained for endurance running.
Had a shoulder injury last year that set me back to where even pushups hurt and 120lbs on a machine press was a struggle. I popped that shoulder yesterday but no pain, just popping when t moves. I was mid or late may this year was the first time I’ve actually touched a bench barbell.
Had a shoulder injury last year that set me back to where even pushups hurt and 120lbs on a machine press was a struggle. I popped that shoulder yesterday but no pain, just popping when t moves. I was mid or late may this year was the first time I’ve actually touched a bench barbell.
johntt44
New Member
Yeah, a lot of people dont understand that if they even touch it, it doesnt count.
I know that feeling all too well. I broke my shoulder last summer in a motorcycle accident. I couldn’t shoot my bow, lift any weight at all, etc. I didn’t come back to the gym until June this year. It was the most depressing time of my life.
mp46
New Member
In a gym setting I’m not too worried unless it’s goin for a record but people seem to think if the lift fails the bar is going to come crashing down and kill someone. At some of weights y’all lift sure, but most failed lifts in a gym outside of competition the lifter is gonna call for help long before gravity takes over.
I read an article a few days ago about proper spotting technique and it was funny to read all the stupid things people do. Squats do scare me cause any weight can fold you over and snag your neck. Scares me to see people going for max squats and the spotter is concentrating on the bar or standing 5 feet back.
Squats should be spotted from the lower back and chest. If it doesn’t look like you’re about to rape the lifter you’re not spotting correctly.
Worf
Member
Im taking 3-5 min depending on the weight. Personally the problem I see with that MP46's buildup was too many reps.
Mighty-mouse
Member
Yea I agree... but he was trying to figure out a max and get comfortable with the weight. So I’m sure he will do less reps next time.
Man I’m loving see these new competitions going on!
