Bench Press - How to work up to your 1RPM?

Hi all,

Just wanted to ask what you guys think is the most efficient way of building up to your 1 rep max on the bench without getting to
wasted from prior sets, yet still making sure that you are fully warmed up. My 1 rep max at the moment is 170kg but recently I've
been failing on this weight here and there as I feel I may be too knackered from the sets I perform before it.

Here's how I build up to my max currently...

60kg - 20 reps
60kg - 20 reps
100kg - 10 reps
120kg - 8 reps
140kg - 6 reps
160kg - 2 reps
170kg - 1 rep

Does anyone feel I should maybe change this up a little bit?

 

Bench Press - How to work up to your 1RPM?

LOL, my 1RM is 90kg. I tried 100kg tonight and couldn't move it an inch.

I was using this...

70kg - 5 reps
75kg - 4 reps
80kg - 3 reps
85kg - 2 reps
90kg - 1 rep

I somehow doubt that a n00b like me can help you out but you'll get more info soon!

 

Bench Press - How to work up to your 1RPM?

The jumps between your weights are quite small and I've been reading that this is actually the best way to do it
whilst keeping reps in the 3-5 range but I just need some advice from some of the more experienced lifters here.

 

Bench Press - How to work up to your 1RPM?

I would definitly say your doing too much imo, especially the 140x6 and the 160x2 is too close to your max weight.

For a 170 bench for myself id do somthing like,

60x15
80x10
100x6
120x4
140x2
170x1

I feel that would leave me warmed up enough for a big lift without draining too much strength, however if you feel you need more, do more. Also, if I dont feel right ill not bother with a big lift and do it another day. I think its important to liten to your body. I rarely ever do 1rm's though as theyre of no benifit other than gauging strength increase, which can be done with lighter, safer weight.

 

Bench Press - How to work up to your 1RPM?

Last edited by H22civic; 04-03-2012 at 03:47 AM. Reason: Sp

 

Bench Press - How to work up to your 1RPM?

mine is 110kg..

60kg x 8
90kg x 5
110kg x 1

cant see the point in doing millions of reps. Just slow controlled reps previously does fine for me

 

Bench Press - How to work up to your 1RPM?

Thanks for the useful advice mate.

I too feel that it may be the "140kg x 6" that is possibly draining me the most.

Your layout to work up to a 1RPM of 170kg looks good but the only thing that bothers me is that
don't you think the jump from 140kg to 170kg may be a little too much? It's the only reason I do
160kg before doing 170kg.

 

Bench Press - How to work up to your 1RPM?

Actually added a wee bit into my last post there about the 160 set but you got there too fast.lol

Imo if your going for a 170x1 your going to drain far too much strength by doing your set of 160x2. To the point you could end up failing a 170 you would otherwise have got.

The 140 to 170 jump feels ok for me but you could maybe change it for a rep or two with 150 if you felt it prepped you better for the 170. I wouldnt go over the 150 though.

 

Bench Press - How to work up to your 1RPM?

Cheers for that mate. I'll be trying this on Monday then. Hopefully it'll work a treat

I was getting 170kg comfortably a few months back but recently like I mentioned I seems to fail it
here and there. Alway's seem to get 160kg for 2 comfortably though so I think you may be right about
that set draining too much energy.

 

Bench Press - How to work up to your 1RPM?

The other thing you maybe need to look at mate is doing too many low rep lifts too frequently. It sounds like your doing alot of 1&2 reps?

I find doing single or double lifts too often can drain me and my strength starts to drop. If thats the case with you mate, try switching up the rep ramges for a while. If im trying to gain strength I usually stick to a 5-3-1 routine so for my heavy sets ill be doing 5 weeks of 5 reps, 3 weeks of 3 reps and then finish with a double or a single week if I feel the need to gauge my strength. Then its back up to 5 reps and repeat. Really works well for me, ive never had to use any other sort of strength building routine.