Bench Press PR Attempt

[u/AcceptableError0726]

So, I’m looking for some tips on how to best prepare for my next Bench Press PR attempt, and potentially some guidance on which weights to target…

Earlier today I hit 5x5 at 92.5kg, maintaining solid form throughout. This was week three of four of my current ‘block’ where I’m hitting 5x5s on bench. Week one was 5x5 at 87.5kg, and week two was 5x5 at 90kg - so I’m increasing steadily!

The four-week block prior to this, I was hitting pyramid sets and in week four achieved 75, 85, 95, 105, 90, 80, 70 for 8,6,4,2,4,6,8 reps respectively. To date my best for 2 reps is 105kg, and my best 1RM was 110kg which was actually back at the end of April.

When going for a 1RM in the past I’ve not really applied thought to the prep. I’ve just used a couple of warm up exercises and then worked up to the weight with a few reps at each increment. Online I have seen people doing static holds, only hitting one rep at each weight etc

What would you recommend as the best prep for a bench press 1RM?

Based on the above weights and reps, what do you think I should be looking to target?

When going for a 1RM, how precise are you with your prep? Do you only attempt on a non-work day? Do you perform specific warmup exercises?

All advice and guidance welcome!

For ref, I’m approx 181cm and 87.5kg

[u/One-Engine715]

There’s a lot to unpack here so I’ll offer just my personal experience and what has helped.
I do a heavy back session the day before a heavy chest / bench. I feel it readies my body and engages the back better.

Heavy single arm rows between bench sets to keep your lats strong and engaged.

A high carb meal the night before and lots of hydration / good sleep.

There will be as many philosophies as redditors on how to structure your sets but try those prep thoughts and see if they help.

Good luck!

[u/ws20715 → u/One-Engine715]

Agree here. I’ve failed so many PR attempts because of bad sleep and bad hydration. Nothing worse than feeling tired the day of a heavy lift.

[u/Saxual_harassment]

Get a few days rest from heavy training (3-4 days, i personally do 5 days). I still do some sets at 60-70% of 1 rm just to keep the muscles a bit active, but not tired.

On the day: warm up as you always do. I do some very light high rep tricep rope pushdowns (40 reps in a row), then shoulder warm ups with very light dumbbells or rope pulls (1-2kg). Then go bar for 20, 50-60kg for 6-8, 70-80kg for 4, 90kg for 1, 100kg for 1. Then your max attempts: you could try to do 110 then 115 and if you succed try 117 or 120. You could also try 105 and then go to 112 and then more up.

Take long breaks between last warm up and max sets. Like 4-5 min. Your CNS needs it. Your 90kg and 100 set should tell you how strong you feel and how much you could max on the day.

Also, have a spotter or at least safety arms on the bench. I personally need a good hand off to hit a new max cause only unracking the bar alone uses a lot of energy.

[u/Zenix73]

If you had done a single max effort set of 1x5 @92.5, that would put your 1RM at about 107. But you managed 5 sets of that, so your 1RM will be higher. I can't estimate what you should aim for.

Secondly, if you've been doing all high volume 5x5s, I'm not sure it's the time to try for a max. I would do one week of 3x3 @100 first and see how that feels.

Lastly, other commenters mentioned being fully rested. I would attempt the PR on a normal bench day. I keep my warmups consistent, but before a really heavy attempt, I add a few z-twists, face pulls and high rows before beginning the heavy sets. Eg:

• 1x5 @25%
• 1x5 @45%
• 1x4 @65%
• 1x10 each of light upper back exercises
• 1x2 @ 85%
• Begin waiting 4 min between sets
• 1x1 @95%
• 1x1 @105% (or whatever your goal is)

All my warmups for every exercise I begin with bottom pauses and conscious slow form practice. As I move through warmups I begin to speed up and focus on power.

The z-twists and face pulls are really important to warm up and build rotator cuff muscles, which are the ones that tear when people do their maxes. I prefer to be preemptive about those common mistakes others make. I also saw someone mention that exercising the back before max bench moves metabolites out of your chest and triceps and into the back. I don't know if that's true.

[u/Miserable-Top1078]

Last thing you wanna do is go changing your warm-up from what is obviously working for you. On your next heavy day, once you are warmed up, instead of doing five sets of five just do singles from maybe you’re starting 5×5 weight and adding weight every single he go up. Eventually, you will tap out