225/135 Max-Rep Bench Press "Club"
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Wheelhouse15 wrote: »Wheelhouse15 wrote: »A lot of the above is more of a localized effect rather than systemic and this is why supersets and circuits are very effective training methods. Once you've moved on to another muscle group and come back you will have replenished some of the energy and flushed out the H+ ions.
It's also worth noting that we synthesize ATP at a ridiculously fast rate. I was at a talk where Ron Vale was discussing how on average we generate over 200kg of ATP per day but from reading I've done in the past I've read we only have about 60gr worth of ATP at any given time. So we're converting ADP to ATP at a constant, and ridiculously high rate.
True, every molecule of glucose creates, in theory, 38 net ATP molecules. That's a ton but fatigue is often attriubted more by the build up of H+ ions rather than the ATP depletion but muscle fatigue is a facinating and rather large area of study.
If you expand on localization, depleting the local ATP supply converts the ATP to ADP right? Well, all transit in the cell is handled by ATP (the point of the talk), and cellular transit is important for energy needs and a few other things, but to overly simplify things, it can cause us to slow down, until the ADP is converted back to ATP.
Granted, replenishment is very quick, but that's why I believe even a brief rest between reps can revitalize you. Then as you mention as well is the build up of H+, which I know little of, so I can only sit back, nod sagely, and say, "... yes. Exactly that."0 -
civilizedworm wrote: »
Because you're tired.redfisher1974 wrote: »I digress... How am I able to lift that, but when I drop 60lbs, I can't do *kitten*?
Strange indeed, But really weight is a means to no end. I figure as long as you lift regardless of the weight until you fail then that's all that matters....
My workout yesterday, my warmup set was 30 reps of 205# bench, I got 18 in, had to rack and rest a minute, got another 10, and my coach had to help with lock out of the last two. I then laddered down until the last set. 65#, 30 reps. Rep 22 or 23, I can't remember which but it was hellish feeling, I got the bar to my chest, and it wouldn't rise up, at all. 65 pounds. Then I got down to do a set of 20 pushups (I was doing those for rest between bench sets.), and nothing doing. I dropped on my face on my second pushup.
I did get 18 reps at 205. Not bad for my tiny *kitten* arms.
The 18 total at 205 is impressive! I am so curious as to what I will accomplish next week.
Thanks, everything hurts today except for my wedding tackle. I foam rolled my legs after my workout, and those hurt the most... lol.0 -
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I'll get the local crack head to just punch me a few times in the crotch.0
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FYI: Yesterday's Pec/Lat workout:
Bench
165# x 10 x 10
Incline Press/Chin-Ups SS
140# x 10 x 5
5 sets chins
Flat Dumbbell Bench flys/Chin-Ups SS
45# x 10 x 5
5 sets chins
Finished off with Cable Face Pullers 90# x 10 x 5.
So it will be interesting to do rep test like this next week. I am probably going on a good basic meat-n-pototaes liner program after next week for at least 8 weeks until I get bored and then I think I will try this rep max test again.0 -
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civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
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Because you're tired.redfisher1974 wrote: »I digress... How am I able to lift that, but when I drop 60lbs, I can't do *kitten*?
Strange indeed, But really weight is a means to no end. I figure as long as you lift regardless of the weight until you fail then that's all that matters....
My workout yesterday, my warmup set was 30 reps of 205# bench, I got 18 in, had to rack and rest a minute, got another 10, and my coach had to help with lock out of the last two. I then laddered down until the last set. 65#, 30 reps. Rep 22 or 23, I can't remember which but it was hellish feeling, I got the bar to my chest, and it wouldn't rise up, at all. 65 pounds. Then I got down to do a set of 20 pushups (I was doing those for rest between bench sets.), and nothing doing. I dropped on my face on my second pushup.
I did get 18 reps at 205. Not bad for my tiny *kitten* arms.
See I used to think this, but that doesn't explain why 2 minutes later, I'm pushing at 100% on the next lift going from flat bench to incline bench.
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BenjaminMFP88 wrote: »
Because you're tired.redfisher1974 wrote: »I digress... How am I able to lift that, but when I drop 60lbs, I can't do *kitten*?
Strange indeed, But really weight is a means to no end. I figure as long as you lift regardless of the weight until you fail then that's all that matters....
My workout yesterday, my warmup set was 30 reps of 205# bench, I got 18 in, had to rack and rest a minute, got another 10, and my coach had to help with lock out of the last two. I then laddered down until the last set. 65#, 30 reps. Rep 22 or 23, I can't remember which but it was hellish feeling, I got the bar to my chest, and it wouldn't rise up, at all. 65 pounds. Then I got down to do a set of 20 pushups (I was doing those for rest between bench sets.), and nothing doing. I dropped on my face on my second pushup.
I did get 18 reps at 205. Not bad for my tiny *kitten* arms.
See I used to think this, but that doesn't explain why 2 minutes later, I'm pushing at 100% on the next lift going from flat bench to incline bench.
Quick recovery, different plane of movement, different muscle recruitment, ATP replenished. Mentally recharged.
Or, peds. lol. kidding.
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civilizedworm wrote: »
Because you're tired.redfisher1974 wrote: »I digress... How am I able to lift that, but when I drop 60lbs, I can't do *kitten*?
Strange indeed, But really weight is a means to no end. I figure as long as you lift regardless of the weight until you fail then that's all that matters....
My workout yesterday, my warmup set was 30 reps of 205# bench, I got 18 in, had to rack and rest a minute, got another 10, and my coach had to help with lock out of the last two. I then laddered down until the last set. 65#, 30 reps. Rep 22 or 23, I can't remember which but it was hellish feeling, I got the bar to my chest, and it wouldn't rise up, at all. 65 pounds. Then I got down to do a set of 20 pushups (I was doing those for rest between bench sets.), and nothing doing. I dropped on my face on my second pushup.
I did get 18 reps at 205. Not bad for my tiny *kitten* arms.
The 18 total at 205 is impressive! I am so curious as to what I will accomplish next week.
Thanks, everything hurts today except for my wedding tackle. I foam rolled my legs after my workout, and those hurt the most... lol.
foam roll your wedding tackle- then you can say everything ACTUALLY hurts.
you're welcome.0 -
What the heck is wedding tackle?
Never mind. I got it, now. I'm a little slow. LOL.0 -
In case the rest of the class needs a reminder... lolWhat the heck is wedding tackle?
Never mind. I got it, now. I'm a little slow. LOL.
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I'll keep you posted! Hopefully that song won't be my epitaph.civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
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civilizedworm wrote: »
I'll keep you posted! Hopefully that song won't be my epitaph.civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
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No, you're going to kill it! Punish that 225! That's easy weight. I expect 25 reps, at least.0 -
civilizedworm wrote: »
I'll keep you posted! Hopefully that song won't be my epitaph.civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
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Squat rack, set the pins, and spit in the face of death.0 -
25?civilizedworm wrote: »
I'll keep you posted! Hopefully that song won't be my epitaph.civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
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No, you're going to kill it! Punish that 225! That's easy weight. I expect 25 reps, at least.
Yep, you have it in for me. lol
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My bet is 10 to 12 for civilizedworm.0
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civilizedworm wrote: »
25?civilizedworm wrote: »
I'll keep you posted! Hopefully that song won't be my epitaph.civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
-
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No, you're going to kill it! Punish that 225! That's easy weight. I expect 25 reps, at least.
Yep, you have it in for me. lol
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Awesome! I bet that's where I will end up.redfisher1974 wrote: »My bet is 10 to 12 for civilizedworm.
Yeah, I am definitely not going to reach 20-25.0 -
Because you're tired.redfisher1974 wrote: »I digress... How am I able to lift that, but when I drop 60lbs, I can't do *kitten*?
Strange indeed, But really weight is a means to no end. I figure as long as you lift regardless of the weight until you fail then that's all that matters....
My workout yesterday, my warmup set was 30 reps of 205# bench, I got 18 in, had to rack and rest a minute, got another 10, and my coach had to help with lock out of the last two. I then laddered down until the last set. 65#, 30 reps. Rep 22 or 23, I can't remember which but it was hellish feeling, I got the bar to my chest, and it wouldn't rise up, at all. 65 pounds. Then I got down to do a set of 20 pushups (I was doing those for rest between bench sets.), and nothing doing. I dropped on my face on my second pushup.
I did get 18 reps at 205. Not bad for my tiny *kitten* arms.
205 for 18, Your 1 rep max should be 325 lbs0 -
lol.civilizedworm wrote: »
25?civilizedworm wrote: »
I'll keep you posted! Hopefully that song won't be my epitaph.civilizedworm wrote: »I was thinking that I also want test my 225 rep max (in addition to my 1RM on a separate day) on the bench press because I have never done that before. Sounds fun. I'm guessing I will press around 20 times. 225 seems like
Are you in?
I look forward to hearing your results. A good pump up song for the contest: "Let the Bodies His the Floor" - Drowning Pool
-
-
No, you're going to kill it! Punish that 225! That's easy weight. I expect 25 reps, at least.
Yep, you have it in for me. lol
The new Aaron Rodgers ones were funny for the first quarter-half dozen times I saw it.
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civilizedworm wrote: »
Awesome! I bet that's where I will end up.redfisher1974 wrote: »My bet is 10 to 12 for civilizedworm.
Yeah, I am definitely not going to reach 20-25.
Get on the bench, mentally shooting for 20-25.... do as many as you can, rest a tick, do some more, rest a tick, do some more. Do them all. You can rock it.0 -
redfisher1974 wrote: »
Because you're tired.redfisher1974 wrote: »I digress... How am I able to lift that, but when I drop 60lbs, I can't do *kitten*?
Strange indeed, But really weight is a means to no end. I figure as long as you lift regardless of the weight until you fail then that's all that matters....
My workout yesterday, my warmup set was 30 reps of 205# bench, I got 18 in, had to rack and rest a minute, got another 10, and my coach had to help with lock out of the last two. I then laddered down until the last set. 65#, 30 reps. Rep 22 or 23, I can't remember which but it was hellish feeling, I got the bar to my chest, and it wouldn't rise up, at all. 65 pounds. Then I got down to do a set of 20 pushups (I was doing those for rest between bench sets.), and nothing doing. I dropped on my face on my second pushup.
I did get 18 reps at 205. Not bad for my tiny *kitten* arms.
205 for 18, Your 1 rep max should be 325 lbs
That would be so cool... and a little funny, since my squat is only 345 right now. lol.0 -
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Good advice!civilizedworm wrote: »
Awesome! I bet that's where I will end up.redfisher1974 wrote: »My bet is 10 to 12 for civilizedworm.
Yeah, I am definitely not going to reach 20-25.
Get on the bench, mentally shooting for 20-25.... do as many as you can, rest a tick, do some more, rest a tick, do some more. Do them all. You can rock it.
Rest-pause for the wins!0 -
I test my 1RM every Sunday which is my rest day. If I hit it I add 5 lbs the next week.0
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civilizedworm wrote: »
Good advice!civilizedworm wrote: »
Awesome! I bet that's where I will end up.redfisher1974 wrote: »My bet is 10 to 12 for civilizedworm.
Yeah, I am definitely not going to reach 20-25.
Get on the bench, mentally shooting for 20-25.... do as many as you can, rest a tick, do some more, rest a tick, do some more. Do them all. You can rock it.
Rest-pause for the wins!
It's the cornerstone of my coached lifting sessions. He'll set a number and I can't get done until I meet or surpass the number. It really sucks when he says, ok... 100 reps.
Shoot me.0
https://www.youtube.com/watch?v=SgZx8bzN5Sg
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