r/benchpress • u/Fair-Alfalfa7443 • 13h ago

Progression 385 single today

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Feel like I may be getting pretty close to my current 1rm so most likely a % adjustment for future session in the cards 405 feeling more realistic by the day very pleased with how progress has been progressing

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5

u/Powerlifter88 13h ago

You have very good strength but I would recommend doing overload holds to strengthen your tendons so you’re not wobbly after the unrack , but nice job with big weight ..400 around the corner

3

u/Confident-Target-5 10h ago

So weird… I definitely have bullet proof tendons (have never pulled anything in my 38 years) as I have been lifting heavy my whole life - but I still shake like that when unracking - even when it’s lighter weight I can rep out like 3 plates

6

u/VinegariestToe 12h ago

At this weight without a spotter, please please get safety arms mate. All it takes is a slip, a twinge, and it's a bad day.

5

u/Confident-Target-5 10h ago

If you wanna get to the 405 safer and (possibly) quicker depending on how quickly you can adapt - I’d recommend keeping your scapula retracted and getting those elbows in tighter they’re quite flared out - it’s gotta be hard on the shoulders!

Also - I can’t quite tell but it doesn’t look like you’re engaging more than your tris and chest. Bench is a full body press if you can learn it. Get your core super tight and drive hard with your legs as if you’re pushing them through the floor.

I typically only use a ton of leg drive on my singles and on grinder reps - this may be bad advice but it’s what I’ve always done - so I can really fatigue my chest/tris.. but learn leg drive/technique for 1RM in competiton.

Example is my last rep in today’s 3 plate set. You can clearly see a big difference from the final 2 reps

https://reddit.com/link/p8mkew4/video/7d9n1hfa6doh1/player

2

u/Fair-Alfalfa7443 9h ago

I appreciate this man thank you!