Bench 1RM

Bench press testing

Today I did my bench press 1RM to see where I was at with my dynamic strength. It was higher than I assumed, but not as high as I would have liked considering my bench press isn’t the weakest of the 3 big lifts. For some reason, I always find myself plateauing when it comes to my bench press, and I don’t know if it is my lack of programming for it correctly or if I haven’t worked/strengthened the right muscles to lift more. I am 10 lbs away from my goal (which doesn’t seem like much, but it is a lot when lifting). In the meantime, I probably will tweak some workouts and see where I am again in another 6 weeks with my bench press. Anyone else have a weak area in bench pressing? What have you done to perform higher weights? leave answers in the comment section. 

 

Warm up:

 
  • Incline DB chest press: 4 x 25, 30 lbs
  • One arm bentover DB row: 4 x 25 ea. arm, 15 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 125 lbs – MAX WEIGHT

Superset:

  • DB floor press: 6 x 12-15, 60 lbs
  • Bentover DB row: 6 x 12-15, 40 lbs

Superset:

  • DB flyes: 6 x 12-15, 30 lbs
  • One arm DB chest press: 6 x 12-15 ea. arm, 30 lbs

Superset:

  • Resistance band pull apart: 6 x 12-15, red band
  • Seated DB shoulder press: 6 x 12-15, 40 lbs
 
Advertisements

Thursday|Road To Powerlifting|Cycle One|Bench Press

  • Barbell bench press: 3 x 5
  1. 65% 1RM: 76 lb
  2. 75% 1RM: 90 lb
  3. 85% 1RM: 105 lb, 5 max reps
  • DB chest press: 5 x 15, 40 lb
  • DB row: 5 x 10, 40 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10

Cardio session:

  • Sprints(10x): 30 seconds 
  • Stair stepper, 20 minutes, level 3

90% 1RM: 117 lb – this is what I used to get my percentages for the above numbers. 

 
 
 

Wednesday|Powerlifting|Cycle One|Deadlifts

  • Romanian Deadlift: 3 x 5
  1. 65% 1RM: 164 lb
  2. 75% 1RM: 190 lb
  3. 85% 1RM: 215 lb, for 6 max reps
  • EZ bar goodmornings: 5 x 12, 60 lb and 40 lb
  • Barbell glute bridges: 5 x 12, 115 lb
  • Hyperextension: 5 x 12, 25 lb
  • Leg curls: 5 x 12, 60 lb

Weigh in: 154.4 lb 

 

90% of my 1RM= 252 lb & this is what number I used to configure the above percentages and weights. 

Major Lifts – 1RM

Lifting my max

Today’s workout was a VERY focused and extensive. 4 hours long and very calculated. I started the first of the year off with my 1RM’s for each of my major lifts so that I could start my powerlifting journey to competing. Keep in mind, I am very proud of my results and they have grown since the beginning of 2017 so I knew all my workouts played a part in how far I’ve come. Hopefully within the next 6 or so months, I will continue to see more strength increases with my new program I will be officially starting tomorrow. 

 

For those of you who do not know what 1RM means – it means my 1 rep max, the most amount of weight I can lift for 1 rep. 

 

Bench press: 130 lb ( 135 lb fail)

Barbell shoulder press: 85 lb (90 lb fail)

Barbell back squat: 200 lb (205 lb fail)

Barbell Romanian deadlift: 280 lb (285 lb fail)

Barbell sumo deadlift: 225 lb