Arnold-inclined-bench

Bench 80% – Week 20

Mood: 1RM!

So this week I test to see how many reps I can knock out at 80 or 85% so that I can kinda figure out what to shoot for when I try to hit 1RM.

Now, as a novice, should I ever test 1RM since every gym session is a PR? It’s not necessary but it will be fun.

So this week is 85%.

Next is rest.

And the following is ladder up to 1RM attempt.

Here’s the workout:

Training:
Warm-ups
  • Bench 45×15; 95×10; 115×5; 135×3;  155×2; 165×2; 170×2; 175×2
Sets
  • Bench 6 reps 180# (PR)
Results: DAMN STRAIGHT!

I know my Bench is so weaksauce. I thought this was a going to be a super fail because when I calculated 80% of 225 (my goal), I got 180, which I have never hit on bench before in my life.

But I hit that shit. Despite twice resetting, I hit 180 for 6 reps like it ain’t no thang.

In fact, I was in the Power Rack with Pins up. But out of instinct, I didn’t push past 6. In hindsight, I should have gone for failure.

But I will keep that in mind when I go for 2 plates.

So based on this formula: 1RM = Weight x Reps x 0.0333 + Weight

My calculated 1RM is 215.

That is only 10lbs. off my goal for 2 plates.

So if you are thinking I am just going to go for 225# when I do my 1RM, you are absolutely right.

Supplements: C4 taken 30 minutes prior to working out.

Daily: Whey ProteinCreatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

Food: 2,748cal  351c  170f  77p

Carbs were on point. I wouldn’t care about the fat except that my carbs were so high and my protein was so so low.

According to MFP, I am 100g of protein down for the week. So I definitely going to make that up.

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