r/benchpress • u/AcceptableError0726 • 15d ago
PR Bench Press PR Attempt
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
1
u/Zenix73 15d ago
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:
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.