Author Topic: shouldn't my single be higher? (Read 2459 times)

texasRUSH · « **on:** July 31, 2006, 10:01:22 AM »

than 425 if i'm benching 315 for two sets of 8

kicker · « **Reply #1 on:** July 31, 2006, 10:45:30 AM »

Actually I'd expect your single to be lower if you're doing 315 for 8. If a guy benches 8 times than he should have a 1 rep max of about 385-405. But it also depends on other things also like slow twitch/fast twitch fiber composition, CNS drive, and training methods. 425 is very good however...how much do you weigh?

RancherRanger · « **Reply #2 on:** July 31, 2006, 10:47:06 AM »

Benching is my weak suit. I'm convinced it's a mental game based on my other lifts. I've quit worrying about my max and went back to dumbbells. Right now I'm doing sets @70lbs. and growing and that's more important to me than what I rep 1 time.

texasRUSH · « **Reply #3 on:** July 31, 2006, 10:48:37 AM »

201 as of this morning...but i use it for sets

my usual bench routine now is 135x15 for a warm up...275x10x1,315x8x2, and then 340x6x1

texasRUSH · « **Reply #4 on:** July 31, 2006, 10:49:21 AM »

Quote

Benching is my weak suit. I'm convinced it's a mental game based on my other lifts. I've quit worrying about my max and went back to dumbbells. Right now I'm doing sets @70lbs. and growing and that's more important to me than what I rep 1 time.

yanno i haven't been sore for the longest time til i started incorporating dumbbells into my chest work! ALOT goes into stabilizing those damned things!

kicker · « **Reply #5 on:** July 31, 2006, 10:51:49 AM »

Quote from: texasRUSH on July 31, 2006, 10:49:21 AM

yanno i haven't been sore for the longest time til i started incorporating dumbbells into my chest work! ALOT goes into stabilizing those damned things!

CAre to share your chest workout, I understand you've made some monster progress in the last few months.

texasRUSH · « **Reply #6 on:** July 31, 2006, 11:02:41 AM »

lol i'm doing a modified version of wolfey's workout he sent me for bigger benching!

and the monster gains have come from working harder on everything...arms, back, shoulders...have all helped get my bench up higher!

like today will be

that bench routine with incline flyes 80lb dumbbells for 3 sets of 10 and then the vertical chest press machine to failure with 300..usually about 18 reps before i hafta quite. (honestly it feels more like 240)

and then on my second chest day its...

benching 135x15 for warm up, 315x6x2,365x4x2, 385x2x2 with three sets of 8 with 125lb dumbbells follow the benching for dumbbell presses....usually teh last set i dont' make it to the end...it's just so hard to put them up and then make the set all the way. $:-\$ and then finish with cable flys from hi to low to failure...usually 100lbs per side til about 15 or so reps and i'm done. That's what i'ts taking now to feel any kinda pump or work was accomplished.

the benching part is easy! the dumbbell and flying movements later are hard. I can do more with 385 if i rest for 5 minutes between sets but then i'd be unable to do the other parts of the workout.

kicker · « **Reply #7 on:** July 31, 2006, 11:07:04 AM »

Quote from: texasRUSH on July 31, 2006, 10:48:37 AM

201 as of this morning...but i use it for sets

my usual bench routine now is 135x15 for a warm up...275x10x1,315x8x2, and then 340x6x1

What do you do for shoulders? My weak point is my shoulders which is very much involved in the bench press. I've been stuck at 315 for 6-7 for the longest time...

texasRUSH · « **Reply #8 on:** July 31, 2006, 11:10:45 AM »

i used to work shoulders twice a week but now i'm down to one....they seem to be feeling better after just hitting htem once a week. The rest of my back and chest days are pretty brutal so I was beginning to feel like i was over working them. my shoulder day NOW is just seated shoulder presses....raises i felt weren't doing much for me..not like the presses were.

i do 135x12 for a warm up...225x10x2 and then 275x6x2 then 200x10x1 to finish and that's it once a week.

sarcasm · « **Reply #9 on:** July 31, 2006, 02:00:46 PM »

Quote from: texasRUSH on July 31, 2006, 11:10:45 AM

i used to work shoulders twice a week but now i'm down to one....they seem to be feeling better after just hitting htem once a week. The rest of my back and chest days are pretty brutal so I was beginning to feel like i was over working them. my shoulder day NOW is just seated shoulder presses....raises i felt weren't doing much for me..not like the presses were.

i do 135x12 for a warm up...225x10x2 and then 275x6x2 then 200x10x1 to finish and that's it once a week.

barbell or Smith machine?

texasRUSH · « **Reply #10 on:** August 01, 2006, 06:10:51 AM »

i've reverted back to a smith machine..everytime i do it with a barbell my shoulder starts to tweak again and i'd rather take the b.s. from people telling me it's not the same on a smith and move the weight than do it without it and risk injury. *shrug* with the smith I can focus on moving the weight instead of worrying about my body the entire time. $:-\$

Overload · « **Reply #11 on:** August 01, 2006, 06:15:07 AM »

Quote from: texasRUSH on July 31, 2006, 10:01:22 AM

than 425 if i'm benching 315 for two sets of 8

That is WAY off...you are lucky.

i could bench 315 - 12 times and still not get 405, after a few warmups i could get 390 with a pause at the bottom...

texasRUSH · « **Reply #12 on:** August 01, 2006, 06:29:28 AM »

no shit? my singles and doubles have always been easy....it's the higher reps that kill me.

Overload · « **Reply #13 on:** August 01, 2006, 08:03:58 AM »

Quote from: texasRUSH on August 01, 2006, 06:29:28 AM

no shit? my singles and doubles have always been easy....it's the higher reps that kill me.

my deadlift is like that...when i could pull 405 for 10 reps i could pull 545 for a single.

texasRUSH · « **Reply #14 on:** August 01, 2006, 08:07:49 AM »

lmao

i'm the exact opposite in the dead...i can pull 405-450 for reps of 8 or better

but 500 for a single? i'd much rather squat it than pick it up $:-\$

JPM · « **Reply #15 on:** August 01, 2006, 09:05:23 AM »

Overload: That DL is impressive. Quite rare for that much of a difference between 10 reps and your single max. I'm more in line with TexR. Good Luck.

Overload · « **Reply #16 on:** August 01, 2006, 09:23:06 AM »

Quote from: JPM on August 01, 2006, 09:05:23 AM

Overload: That DL is impressive. Quite rare for that much of a difference between 10 reps and your single max. I'm more in line with TexR. Good Luck.

Thanks, keep in mind each rep is set back down and then pulled from a dead stop. no bouncing weights off the floor when i deadlift. i always set it down with control and then drive my hips down and pull again.

my personal best pull is 590 RAW with chalk and inzer belt in a meet... i can currently do 15 reps with 405 pretty easily.

i could pull 365 after only 4 months of deadlifting back when i first started lifting...it's my genetic gift so i say. i also use a regular stance, i don't like sumo.

texasRUSH · « **Reply #17 on:** August 01, 2006, 09:26:50 AM »

i first started putting dead lifts into my training here recently..the past 6 weeks or so..after the first month pulling 500 was possible. I think i'ts just getting your body used to the feel of the movement. I think it's helping build up my back's thickness alot compared to other exercises.

Overload · « **Reply #18 on:** August 01, 2006, 11:35:45 AM »

Quote from: texasRUSH on August 01, 2006, 09:26:50 AM

i first started putting dead lifts into my training here recently..the past 6 weeks or so..after the first month pulling 500 was possible. I think i'ts just getting your body used to the feel of the movement. I think it's helping build up my back's thickness alot compared to other exercises.

i trained for 3 years before i started doing deads...i can honestly say they made the biggest difference in my entire body after only 1 year and i was natural. grip strength went up, forearms grew, back got thick as hell, squat numbers went up, traps blew up, neck got thicker, hips and glutes got really strong in a short period of time.

everyone should do them reguardless of goals...they even made my existing back pain from wrecking dirt bikes for years go away. after 4 years of heavy deads my back is indestructable. i haven't had back problems since i began deadlifting.

my best advice is to never do TOO much weight. don't try to kill yourself, warm up well and concentrate on triples and doubles. i only max out in meets.

my deadlift workout looks like this...

225 - 2 sets of 10 - warm ups
315 - 1 set of 5 - sometimes 2 sets if don't feel warm.
405 - 1 set of 5
495 - triple
545 - double
495 - triple

that is how i train most of the time...every few months i'll do high rep training and never go over 455. i stay in the 8-12 rep range for a month and then go back to my original workout above.

just thought i'd throw that out there if anyone wants to try it. everyone who has done my routine has made very good gains. of course adjust the weights accordingly...lol

oh yeah, NEVER use straps or gloves...use a belt and chalk if you wish.

darksol · « **Reply #19 on:** August 01, 2006, 03:52:37 PM »

Something I have grown found of for chest is the hammer strength machines.
I will do the wide chest machine with 5 plates on each side for 4 reps. Then I pull off a plate on each side and do 6 reps, and so forth with very little rest between ( 20 seconds or so ). I am noticing some nice growth from this routine.
5 plates - 4 reps ( eventually I will get this up to 8 reps )
4 plates - 6 reps
3 plates - 8 reps
2 plates - 10 reps
1 plate - 12 reps.

With very little rest between you will be surpised how painfull the last set is. I focus on slow negatives.
Dumbells are also great for chest. Barbell bench is good too if you have a spotter, and only as long as you are not touching the chest, as this can injur your shoulders