Quest for 300..

[CraigTurner]

Been a goal i've had my eyes set on for a couple months now..and now its looking like a reality..was making quality gains in strength doing 5x5s but 2.5 weeks ago i decided to drop my working sets down to 2 reps per set, and my strength has been going through the roof with each workout, even more so than the 5x5s.. Will be attempting it within 2-3 weeks(probably the latter of the 2)..makes me anxious just thinking about it

my warmup today for my max was 5 mins on eliptical
Roughly 5 mins of light rotator cuff exercises then
barx8
135x5
185x3
245x1
then 290x1 for my new PR @ 159.8lbs(weighed in at the scale in the gym before my workout)

All criticisms for a different way to warmup for a 1RM are welcome and i'd appreciate all feedback!

300, here i come.

[BryanSmash!]

Your warm up routine looks good. The only thing I might do different is use the stationary bike instead of the eliptical. This requires less coordination, freeing yourself more to prepare mentally.

[CraigTurner]

that actually was what i was leaning towards ..but..i had to go to the gym today at the peak traffic hours..all i could get on was the eliptical..hopefully on next go around ill be able to use the bike

[scals17]

I may be an idiot, but what are you doing? Squat? Bench? Deads? I figured with the earlier bike suggestion it was squats, but then you said some rotator cuff warm-ups. I'm a little lost.

[Thetasteofink69]

I think he's talking about bench

[CraigTurner]

whoops! apologies..didn't even notice i didn't specify, probably because i was too excited..but yes..i am talking about bench

[MassMan]

whoops! apologies..didn't even notice i didn't specify, probably because i was too excited..but yes..i am talking about bench

290lb bench @ 159lb is impressive. Do you compete? I know that there are only a handful of kids that can bench 300+ (myself included), but they're all fat kids... anywho, back on track, is it done raw or suited?

[scals17]

whoops! apologies..didn't even notice i didn't specify, probably because i was too excited..but yes..i am talking about bench

No big deal, just thought I was losing it lol. When I was going for 300 this is the way I did it:
Bar 20x
135 10x
225 4x
275 1x
Attempt 300

Worked for me. Hopefully this helps ya out.

[CraigTurner]

its done raw and i just have a spot on the liftoff,then all hands away from the bar..thats always been a pet peeve of mine,someone keeping their hands remotely near the bar while im performing a lift. And nope, never have competed though its something i always took interest in..school budget ditched our powerlifting team a few years back before i entered high school.

Scals, i may give that a try, always worth a shot giving new ways to warm up if it will bring greater success..the 275 seems intimidating though, i wonder if itd fatigue me too much..guess ill have to give it a go to find out!

[BrotherInArms]

Try a week of negatives.. Lowering 40% more than your max down in control one week a month will get your body used to heavier weight. Other than that, try looking up some of Louie Simmons' techinques online. He's a master.

[ralf_snake]

No big deal, just thought I was losing it lol. When I was going for 300 this is the way I did it:
Bar 20x
135 10x
225 4x
275 1x
Attempt 300

Worked for me. Hopefully this helps ya out.

When I was going for 300
going for 300
300


.....Sp..Sparta?

Tehehe just kiddin. Just wanna say: I notice that before i take my Pills before my workout, and i eat allot of sugar i get sort of hyper. Maybe that will help you lift that 300.

[mex.i.can]

here is a link to a workout i tried years ago. i've posted this on other threads in the past. it's pretty beastly but it will increase your strength no doubt. it does require a partner though since you will be attempting some crazy weights on the negatives as someone already mentioned.

http://www.eas.com/vault/benchpress/index.asp