hit 470 on the second attemtp...the first time i wasn't mentally ready and prep'd for that kinda weight to sit on top of me...the 470 wasn't paused but a touch and go...so i got some boo's from a few people. Almost there!
I notice that when I added a couple of reps to my top working sets my max typically goes up 5-10lbs! My current goal as of now is set at 500..but i want to hit 405 for 8 reps too! that would make me feel pretty good about my capability! I've stopped shoulder training twice a week and brought it down to just once a week to see if that helps some and maybe let my shoulders recover from two chest and back days which are pretty big considering...and not fatigue them the day before my next chest day!
If you would train with lower reps during working sets for a month or two, you would hit 500 immediatly.
However, if you stick with 5 reppers for the rest of the year, and THEN make the change to training low repetitions, you will get an even higher 1RM.
I don't know if you're training any additional triceps training, but if you are, I suggest you cut it down to one additional excersise, and 3-6 sets every week?
The shoulder workout, do a slightly heavier work one week, then slightly lighter the next. And personally, I think you should be doing it on the middle day workout, also train your lower body with a few moderate sets here.
How about 4-5 sets of heavy BB presses one week, the next week 4-5 sets of side lateral extensions?
JMO, I think you should also train back with your second benchpress workout, if you're on a three workouts per week schedule.
Tue
Bench, Arms, Back(Always light/moderate lower back workout - deadlifts 5*5, vary between 50-60%)
Thu
Shoulders, Legs
Sat
Bench(board, close grip), Back (Back workout is heavy when tuesday bench is light, moderate same week, light when tuesday bench is heavy, you pick the excersises you want use, deadlifts-latpulldowns-DB rows is a good combo though, 1-2 sets of each)
Just some suggestions.
YIP
Zack