Quick bench max test

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Scott Birdby Scott Bird | August 27, 2005
Filed in ME BENCH , workouts | 7 comments

85I realise I’ve said several times that I intended to wait for the shoulders to do a bit of catching up before testing my bench max, but curiosity got the better of me. Although I managed to work up to a new PR, it was clear that a bit of additional shoulder strength would come in handy. The most difficult part of the movement - at least once the weights started nearing my current max - was right at the start; simply unracking the bar. Once directly above the touch point it wasn’t too bad at all.

Bench press 20@20/44, 10@40/88, 8@60/132, 5@70/154, 3@80/176, 2×1@85/187


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Comments

1

Nice going scott. Keep it up. I guess I’m next up on this bench max oddessy that we seem to be going on. I’m getting anxious to try for 225, but I don’t want to go bust either. Keep it up.

Posted by: Christian Dorr | August 27, 2005 7:06 PM

2

Great job with the bench PR, Scott. Although, I think that doing 3 reps at 80kg you might have used up too much energy… next time you try for a max work up to 3×75% then do singles from there on.

Posted by: John McDonald | August 27, 2005 8:41 PM

3

Nice pr Scott. It looks like you may have had a bit more in you.

I agree with John. Even your reps at 70 kg could have been limited to 1. Also, try securing someone to give you a liftoff on max day. Watch your numbers shoot up. A liftoff not only helps conserve energy, but allows you to retain your setup.

Posted by: Jon | August 28, 2005 1:35 AM

4

Thanks guys.

Think you’re right John. Longer breaks would probably also help - I was in a bit of a rush :)

Posted by: Scott | August 28, 2005 1:43 AM

5

Nice work indeed. Nothing like tripling your old max :)

Posted by: Stinn | August 28, 2005 2:42 AM

6

I concur. Congratulations on the new PR! Suits you, sir!

Posted by: Kris | August 28, 2005 9:49 PM

7

Good work, Scott. I have to agree with John: a different warmup might have netted bigger numbers for you.

For the unracking part, try this… . works for me. Assume your arch, get tight, grab the bar with no less than a crushing grip, pull the bar apart (you’ll feel your lats engage), flex your lats and at the same time, rack the weight. Easy, huh?

If you flex your lats in the mirror, you’ll notice that the arms move forward.

Posted by: Alberto Caraballo | August 29, 2005 4:56 PM

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