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amatella
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« on: November 13, 2011, 01:43:39 PM » |
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Hi everyone! sorry for many posts/questions, but I have been pondering this a bit since yesterdays workout. I managed to pull 3 clean reps (that means, from dead hang to chin over bar), with 35 + bodyweight of 162 lbs. 1 rep was a little bit of leg momentum so it wasn't counted. Now I have heard on numerous occasions that you should be able to "push more than you pull" meaning bench more than pul up or row. my question is, If I can pull 3 clean reps of ~197 lbs, how much should I be able to bench? as a reference point, benched 165 for 7 (and almost got an 8th) last week. I am doing RPT training and I wanted to keep my top set in the tight 3-5 rep interval, but had really underestimated my press number  what should I expect to aim for 3-5 reps? 185 lbs? 190? sound reasonable or too much of a jump? thanks everyone! |
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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Davebrown1
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« Reply #1 on: November 13, 2011, 02:40:26 PM » |
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Chinups do have some carryover to bench press but you can't estimate how much someone benches from there chinups.
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Hooloovoo
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« Reply #2 on: November 13, 2011, 06:34:54 PM » |
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If you work up for just a few weeks, getting your body used to lifting with more intensity (1-3 reps instead of 7), you should be able to do 195-200 probably. At my gym there's a 1RM calculation chart and 170x5 puts a 1 RM at 200 lbs, so 165x7 should be about the same.
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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amatella
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« Reply #3 on: November 13, 2011, 06:47:07 PM » |
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so do you think 3 reps for 185 bench is feasible?
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #4 on: November 13, 2011, 06:50:27 PM » |
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Strong lats play a role as a stabilizer in the bench press if you activate them in the bench press, biceps are also a stabilizer in the bench press. For instance you could workout your back 1.5 times as much as you do your chest/tri/shoulders but just because you may have a very strong back you could still have weak chest/tri/front delts which are the muscles worked in the bench press.
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Hooloovoo
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« Reply #5 on: November 13, 2011, 06:52:35 PM » |
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Right away? Probably not if you're not used to working with something close to a 3 RM. If you do something like 165 - 3x3 and move the weight up 5 lbs. every workout, then you probably would be able to pull it off in just a couple weeks.
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #6 on: November 13, 2011, 07:21:26 PM » |
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Right away? Probably not if you're not used to working with something close to a 3 RM. If you do something like 165 - 3x3 and move the weight up 5 lbs. every workout, then you probably would be able to pull it off in just a couple weeks.
You have to be careful when working with weight at 90% or over 90% as this will cause the CNS to weaken from working with maximal loads if you do it continuosly for 2-3 weeks. |
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amatella
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« Reply #7 on: November 14, 2011, 04:54:09 AM » |
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Alright, I think ill try upping the weight to 175 when I bench tomorrow.
ill let you all know how it goes.
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Logged
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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Helmut_Nbg
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« Reply #8 on: November 16, 2011, 03:38:42 AM » |
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Right away? Probably not if you're not used to working with something close to a 3 RM. If you do something like 165 - 3x3 and move the weight up 5 lbs. every workout, then you probably would be able to pull it off in just a couple weeks.
You have to be careful when working with weight at 90% or over 90% as this will cause the CNS to weaken from working with maximal loads if you do it continuosly for 2-3 weeks. Source? |
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I weel leeft vot I need
-Big Z
Height: 1,75 m
Weight: 80 kg
Squat/bench/deadlift: 135/85/185 kg
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Sbaker34
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« Reply #9 on: November 16, 2011, 04:19:52 AM » |
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Hi everyone! sorry for many posts/questions, but I have been pondering this a bit since yesterdays workout. I managed to pull 3 clean reps (that means, from dead hang to chin over bar), with 35 + bodyweight of 162 lbs. 1 rep was a little bit of leg momentum so it wasn't counted. Now I have heard on numerous occasions that you should be able to "push more than you pull" meaning bench more than pul up or row. my question is, If I can pull 3 clean reps of ~197 lbs, how much should I be able to bench? as a reference point, benched 165 for 7 (and almost got an 8th) last week. I am doing RPT training and I wanted to keep my top set in the tight 3-5 rep interval, but had really underestimated my press number what should I expect to aim for 3-5 reps? 185 lbs? 190? sound reasonable or too much of a jump? thanks everyone! There is not a lot of carry over, for example I can do 5 chinups of 4bw+45lbs, or one of bw +80lbs. Can I bench close to 230? No way, last I maxed out I benched 170 with possibly room for 175. |
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amatella
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« Reply #10 on: November 16, 2011, 04:42:22 AM » |
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Hi everyone! sorry for many posts/questions, but I have been pondering this a bit since yesterdays workout. I managed to pull 3 clean reps (that means, from dead hang to chin over bar), with 35 + bodyweight of 162 lbs. 1 rep was a little bit of leg momentum so it wasn't counted. Now I have heard on numerous occasions that you should be able to "push more than you pull" meaning bench more than pul up or row. my question is, If I can pull 3 clean reps of ~197 lbs, how much should I be able to bench? as a reference point, benched 165 for 7 (and almost got an 8th) last week. I am doing RPT training and I wanted to keep my top set in the tight 3-5 rep interval, but had really underestimated my press number what should I expect to aim for 3-5 reps? 185 lbs? 190? sound reasonable or too much of a jump? thanks everyone! There is not a lot of carry over, for example I can do 5 chinups of 4bw+45lbs, or one of bw +80lbs. Can I bench close to 230? No way, last I maxed out I benched 170 with possibly room for 175. Wishful thinking on my part, much? I think so. gna try for 180 2-5 reps today (RPT style). we'll see how that goes. thanks guys for your help/insight on this! |
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Logged
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #11 on: November 16, 2011, 06:27:46 AM » |
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Right away? Probably not if you're not used to working with something close to a 3 RM. If you do something like 165 - 3x3 and move the weight up 5 lbs. every workout, then you probably would be able to pull it off in just a couple weeks.
You have to be careful when working with weight at 90% or over 90% as this will cause the CNS to weaken from working with maximal loads if you do it continuosly for 2-3 weeks. Source? This is agreed upon by experienced powerlifters and it was written in a russian training book, if you want to experience it for yourself you're always welcome. When the CNS weakens your working weight will be slightly lower... |
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King Neptune
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« Reply #12 on: November 16, 2011, 06:32:12 AM » |
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Right away? Probably not if you're not used to working with something close to a 3 RM. If you do something like 165 - 3x3 and move the weight up 5 lbs. every workout, then you probably would be able to pull it off in just a couple weeks.
You have to be careful when working with weight at 90% or over 90% as this will cause the CNS to weaken from working with maximal loads if you do it continuosly for 2-3 weeks. Source? This is agreed upon by experienced powerlifters and it was written in a russian training book, if you want to experience it for yourself you're always welcome. When the CNS weakens your working weight will be slightly lower... It gets more important when you get more advanced. You just can't train with near limit weights all the time. |
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amatella
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« Reply #13 on: November 16, 2011, 06:39:53 AM » |
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I agree with this. BUT, as soon as I feel my CNS is being taxed too heavily or when I plateau and can't do 80-90%, I reload by about 20lbs and increase by albs per session. Haven't reached a plateau yet as its my first time doing RPT. in about 2.5 hours, you will know how I deal with ~90% of my PROJECTED 1 rm (with the knowledge that I can bench 165 X 7 based on an online calculator, which could be wary off, we'll see)
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Logged
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+++True champions are made when NO ONES watching+++
Goals for November 2011:
Squat: 265 1 rm *success 2/6/11* New goal 285 1 rm
Deadlift: 405 1 rm, Current 300 x 5
Bench: 195 1 rm *2//9/11 New Current 1 rm = 200 New Goal = 225
Overhead Press: 135 1 rm
Row: 175 x 5 (strict)
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #14 on: November 16, 2011, 06:59:06 AM » |
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I agree with this. BUT, as soon as I feel my CNS is being taxed too heavily or when I plateau and can't do 80-90%, I reload by about 20lbs and increase by albs per session. Haven't reached a plateau yet as its my first time doing RPT. in about 2.5 hours, you will know how I deal with ~90% of my PROJECTED 1 rm (with the knowledge that I can bench 165 X 7 based on an online calculator, which could be wary off, we'll see)
Remember to eat enough. |
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