In that case, the journey from 135 to bench 225 may take longer. I am currently in my 7th week of this program, and I have been doing 3 second pauses at my sticky point for all my reps. But I was closer to benching 185lbs or even 225lbs like the bigger guys in our gym class. 1RM: 105 kg, After 6 weeks I did a max attempt and was able to do 1 * 110 kg My bench press is about 180lb. On the other hand, if you can do 25 reps of 135 you should be able to bench 250lbs as your one-rep maximum. Improve your form. I should also mention that getting to a 225 lbs bench press, they also mentioned that it should take a few months to a year. 270x3. Decide how you want your lifts to look, and then strive to make each rep look like that. On that last set, perform as many reps as possible, stopping a set when your form deteriorates or you feel like you may fail on the next rep. Being that I was doing all my bench press sets with paused bench presses, I could have easily hit 185 lbs for a touch and go rep in the past, but I was stubborn. When I tested my PRs again, I was so disappointed: 170 lbs bench press . As you can see, it may take 20 to 21 reps of 135 to bench 225 for one rep max. 1180 First Street South Ext, Then, I did Madcow 5x5 variation, which did not really help my bench press. If using 103 for squats when should i start using knee wraps? As you can see, Mark used compound exercises with progressive overload over a period of time to transform his physique. Not everyone will be able to match that calculation perfectly. My deadlift was embarrassingly low compared to my squat and I just wanted to make sure it got enough love too. You'll alternate heavy bench days with heavy incline days, giving your body just enough variety to get brutally strong and feel great. This means, increasing the weight, increasing the number of sets and reps I did, or even decreasing the rest time. I really appreciate you sharing all of this, Oleksandr. For at least one year and reap your rewards. Trust the program. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. There should be nolinear progression limits. Step 1. For most guys, the bench press stalls somewhere between 225 and 315 poundstwo or three plates on each side of the bar. The content of this field is kept private and will not be shown publicly. How is the program working so far? Why do I have neck pain from overhead presses and what can I do about it? It was uncomfortable to arch for the bench press but still doable. Obviously, your body weight is going to impact your strength a lot. The point is to submaximally practice at lifting one or two reps. That means youre not maxing out, but rather leaving plenty of kilos in the tank. That pec tear was over 4 years ago and I am just now getting the confidence and posture to try it again. Did I start too light or is this common among the field? On the other hand, week three was a struggle. . The highest strength growth is the direct reflection of everything else you do outside of the gym. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. Prop up your phone and record your bench press sets. If youve tried and tried and tried several times, but can no longer add 2.5 kg / 5 lb and complete 3 x 5 at around 190 lb or more, and youre also eating and sleeping enough to support muscle growth, then you probably need to adjust your training. Actually, while were at it, lets talk a little about muscle in the bench press. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays, and Saturdays using weight based on a 315 1RM, multiplying your 1RM by the decimal . Will I still get the same results? I have seen people start benching 225 lbs in 2 years of solid training. Tue: In six weeks, we can help you hit higher benchmarks (forgive the pun) and put up more weight than youve ever been able to before, so that the next time someone asks you how much you bench, you wont have to lieunless you want to spare their feelings. The closer you get to your genetic ceiling, the slower your results will be. Finally, lets talk about the actual training. I have a friend who hit a 225 lbs bench press within a few months of training. If you are that concerned about other peoples bench press max, what does that really say about you? 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example. Lateral epicondylitis and from my understanding most other join injuries come from repetitive overuse of the joints. I also do a set after all my working bench press sets. Make sure you are utilizing your latsto drive your shoulders and the bar upwards. And the contrary if you are a big dude. So, all you have to do is just train a bit in order to recruit some muscle fibers in order to complete your 225lbs bench journey. This means that the most accurate prediction of strength happens at 5-RM, and the accuracy of prediction gets worse (around 90% accuracy) with increasing repetitions to failure. As an intermediate lifter trying to find to programs to get stronger, could this same program work for my squats as well ? But this was my journey and how I got to 185lbs, a precursor for a 225lbs bench. If you are able to perform 5 or more reps, add weight to this lift the following week. If you want it bad enough, you will achieve your goals. I think I was only able to do a few reps. NOTE: Keep your grip, core, glutes, and legs tight; do not allow your feet to move; and when you bring the bar to your chest, dont let the arch in your back collapse. 250x3 To calculate the 1RM, you need to divide the number of reps by 30, add 1, and multiply it by the weight you were lifting. Yes but I also thought about this situation more. 6 Steps to Help You Draw Closer to a 405 Bench Press. Or you can try strength training 6 days a week. I personally recommend sleeves over wraps, but either way, once the weight starts to feel challenging, add them. Thanks for being a part of the M&S community! I made a list of the things that worked for me: With these attributes that worked in the past, I made a new program that would do all these things. But you might be thinking, why is my bench press progress so damn slow then! If you liked benching once a week and that has gotten you good progress, by all means, continue to do that. Can you get big by only doing compound exercises? 21 Apr 2023 11:10:59 Complete Days I and II on back-to-back days, rest a day,then do III and IV in the same fashion. Being able to lift "two plates" in the bench press is one of the most common strength training goals for men. I was not able to squat or deadlift but I was still able to bench press. But does that mean you should not do any upper bodywork? This 'Ninja Warrior' Will Help You Master Your First Pullup, Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete, WWEs Carmella talks Love, Heartbreak, and Motivation, Caesar Bacarella Is Building a Fitness Empire at Full Speed, Whitney Jones Can Break, But Can Never Be Broken, Yarishna Ayala Shares Advice for Future Wellness Division Competitors, The 'Dos' and 'Donts' of Bill Gillespies Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram, 8 Tips for a Better, Stronger Bench Press, This 'High-Level' Workout Is Built for All Athletic Levels, The 3-Day Thanksgiving Weekend Workout Plan, This 28-Year-Old with CRPS Just Held a Plank For More Than 9 Hours. Dont be discouraged. On the other hand, people who are busy with work, relationships, and family commitments may not have optimal time and energy to spend on strength training. When you are unable to hit 3 reps with a given set(s), you drop those sets the following week. Make sure to utilize all the strategies that worked for you. I took my bench from 135 5x5 to 225 3x5 and a 1rm of 250 in 12 months. There are many people who have been training for years before they bench press 315lbs. It took me around 2 years to go from a 135 to 225lbs bench at around 175lbs. Thirdly, all reps should be done with correct form, at the same speed of movement and complete range of motion. Last week, I completed 8 sets of 300 but yesterday completed 10 sets of 305. Can I do cardio when running this program? Because what other people do should not concern you. Some of the exercises like the dead lift I had problems with and will most likely for life; However, I still made what I see as major gains performing alternate exercises in place of those in the program I could not perform. Perform each exercise for 25 reps for 4 cycles with no rest: A 225lbs is a good bench if you weigh between 180-210lbs. With that said, there are still some best practices that you should start by trying. Right now I have 5x5 bench in there but I have stalled for the past two months. On the fifth set, instead of doing only 3 reps, try to get as many as possible, stopping shy of failure. Feedback is positive, I like chest/triceps/shoulders gaining strength. Developing a proper bench press technique will hopefully let you gain strength faster, and might decrease your risk of injury. In fact, I also tried to bench press 235 lbs right after. I still remember my first rep of 225 and it was magical. Rest as needed after each set. Skipped 270 because I didn't want to hunt down the 2.5 pound plates. Then, I will work with the bar to make sure my form is on point and check to see if anything feels off. Downvote to remove. Did I ever wonder why my muscles took so long to recover? So, I was 10lbs away from my 225 lbs bench press. Finally, if you already have a pretty strong bench, say 275 or more, these tips will still help, but your program will need a little more fine-tuning. Whether this is every workout or every week, this is a small thing to focus on. Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3. - Leg Curls And what sort of programs accomplish this formula? - Deadlift (not my exercise, so progress: 100kg x6 -> 110kg x5) 29209. He loves to experiment and share his successes and failures to help busy men and women who want to lose weight. Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets. According to training data from 17 296 male users of our app StrengthLog, a 225 lb bench press is just over an intermediate lift. When I came back, I startedGreyskull lp. Can I mess around with strength day, changing exercises? And this article bernard-thevenet.com will help you answer the following questions about how to bench 225: 135 to 225 bench program; what percent of the population can bench 225; how to . Instruct someone on how to spot you safely (and dont touch the bar unless you fail). If you dont get 3 x 10 reps, stick with that weight for a few workouts until you do. You should be focused on your own progress, not what other people are doing. And you may even discover how rare a 405lbs bench press is. Obviously, these figures are not 100% accurate. In other words, some people can be able to easily bench 225 as their 1RM, however, they may struggle to bench 135 for 20-25 reps. max! Maybe I should have used somecreatine without working out? Carry your goal to bench press 225 lbs everywhere you go. And for the record, do not do what I did. - Pullups (12 max -> 15 max) It's the lift most guys want to 's. When starting your last set should be something you can easily hit 5 reps with. But I was struggling. Casein vs. Whey: Which Protein Powder is Right for You? let's say I am now hitting 250x3 for the ten sets with no drop sets. - Bench Press 10x3 Aside from adding more paused bench press sets, I still continue the same programming as before. s 150kg. I was definitely most likely doing thebench press with bent wrists. Youll have to develop your own bench press technique, suited to your anatomy over time. Do you need to do isolation exercises to build a muscular body? Take our Free Muscle Building Course. Commit to the program. How To Bench 135 For Reps. Circuit style warmups are a great way to: Have 3 exercises, 2 that focus on your weaknesses and 1 primer movement. 230x3 For most guys, the bench press stalls somewhere between 225 and 315 pounds. My suggestion is to train hard on shoulders and triceps this will help your bench significantly. I'm currently going on week five with 255 for first five sets and adding an additional five pounds for the last five sets. FREE Download - The 7 Fastest Ways to Increase Your Benchhttp://www.criticalbench.com/youtubeThe bench press is popular. Have a concrete measurable goal benching 225lbs, Work on your weaknesses, most likely triceps, scapula stabilizers and upper back, 190 lbs, paused bench press one set of one rep, 185 lbs, paused bench press one set of four reps, 165 lbs, paused bench press, one set of eight reps, Bench heavy always made benching feel good. Rest between sets will be 90 to 120 seconds; no longer or shorter. 8-Week Bench for Reps Program Flat Barbell Bench Press: After warming up appropriately, perform 1 Rest-Pause Set until you achieve your target goal, using the weight you'll test with on test day. It may take several weeks to get used to performing this exercise properly. Of course, I always want to increase weight every workout but if I am not feeling too great that day, I always add more sets and reps at a lower weight to make sure the total bench press volume I did this week was more than what I did last week. A post shared by Angell Chee (@strengthisfirst1). I decided to rest entirely for 3 months and did nothing but pull-ups and push-ups while I was recovering in those 3 months. No matter how many creative, new, and so-called functional exercises come out, nothing seems to supplant the bench as the lift guys want to be the best at. Then again Im used to a bodybuilding split with minimal resting periods. Training history, age, diet, genetics, and so many other factors greatly affect how long it will take you to bench 225lbs. They all seem to bench press the same weight every day, so I should try that too. Accept in your mind that your goals are not impossible; only temporarily out of reach at the moment. (Study reveals), link to How Many Reps Of 225 To Bench 315 (Explained), learn more about how many reps of 225 to bench 315. To maximize gains, you should also maximize your time at the dinner table. SEE ALSO: Bench Press Variations for More Mass, A Six-Point Plan for Form That Breaks Records. Take around two to three minutes to rest between sets. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. Many lifters can probably go from 135lbs to 225lbs with 6-18 months of consistent training. but it could take a year to get to 225. Thank you. Eight reps at 95 pounds. Close Grip Bench Press - Start with 70% of your one rep bench press max. Consistency, progressive . I chose it because of the beginning focus being on control, technique with the lower rep count allowing me to concentrate on that control/technique to re-strengthen after the surgery without injury. my only question is on the bench 10x3 is that just for flat bench or do you have to do incline and decline to? You would not be training as hard as you should be. Find a program that has you doing bench press 1-3 times/week at most, plan it all out to Thanksgiving and you should make it. The 10 sets of 3 were too easy for me and seemed to be less productive. Now I am shifting my workout routine to maintaining and weight lost prior another surgical coming up in July of 2021 and then back to this program in January of 2022 at age 60. However, doing 21 or 22 reps of 135 can almost guarantee you can be able to hit 225. For women, a similar strength level is around 110-135 lb (or one 45 lb plate per side), and this guide is . 30010 225x max 185 x max 135 x max . For some lifters that need to work harder for their results, know that strength gains are not linear. My best strength gains have always come during times of aggressive eating. NOTE: 51, for example, means five sets of 1 rep. I started the program in January of 2020 after a total lower lumbar fusion in November of 2019. But if you do have training experience, we can utilize that knowledge. Here are 9 strategies that will help you to get from 135 to 225 bench faster: Train one day ON and one day OFF - This will help to reduce muscle soreness, and maximize recovery to grow muscle. How Much Does Triceps Contribute to Your Bench Press? Can i increase the rest about 5-6 minutes if needed? Only this time, the guys in my gym class were from the football and basketball team. So this is the answer to this question, it depends On how badly you want to bench press 315lbs. Then, come back 2-3x a week and make sure you just do a little bit more than you did last training session. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Sick of Smoothies? Youll want to have it on video. Maybe, maybe not. Fri: Yes, I benched 225 lbs for a touch-and-go rep and I weighed about 170 lbs at the time. If youre brand new to bench pressing, start with an empty bar and do 3 sets x 10 reps. Two or three days later, bench press again but increase the weight by a small amount, depending on how easy it felt, and do 3 sets x 10 reps again. To have a great bench press max, benching 1.5x your bodyweight is a great long term goal to achieve. Judging a man by his bench press is the worst clich in fitness. Are you wondering how many people can bench 225 pounds for reps? You could also do 1 set of 25 pushdowns for the triceps and elbows with very light weight. Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. Recommended: Need help building muscle? However, please remember that muscle endurance and muscle strength are not the same, which means getting 20 reps of 135 may not always guarantee to hit 2 plates on the barbell. So I subbed out close grip with slingshot presses. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep onlythis is how you prepare your body for the stress of a max lift. Fourthly, you need a person like a spotter who can help you in case something goes wrong. I'm only 2 weeks in, so the 10x3 is pretty easy, still, but I'm making hay while the sun shines working on everything else. I failed at last sets, I can do only 3/ 2 reps for 2 each weeks (twice trial, I could lift less than the past week! When the bar touches your body, drive your feet hard into the floor and press it back up. My max bench press as of February 2021 is 365 pounds with a body weight of 240 at age 59. I'm really interested by this program and I was wondering if I could do this with squats and dead lifts as well? Columbia, 265x3 It took me a while to hit a 225lbs bench. 2017-2019 Anyone interested I'll keep you posted as to my progress. What is a good beginner program? Hey, Steve im doing this program over again and i was wondering if changing the shoulder press to the misc strength day and putting heavy squats on friday would be good. I was working at the time and felt that my work schedule may change so I wanted to test my max. The bench press can be a very stubborn mover for many lifters. - DB Hammer curl (10kg x10 -> 16kg x10). Lift as if the bar was loaded with your maximum capacity. As you can see in the table above, there is a progression that adds 4-5 lbs to your estimated 1RM. When I tested my PRs again, I was so disappointed: So, from that failure, I decided to have a plan. Can I run this program two, three or more times in a row? 10+ Deadlift Programs to Increase Your 1RM Strength. This will enable you to keep adding weight to the bar each workout. Three sets of one or two reps with plenty of rest in between is about right for one workout. - Bodybuilding.com Forums Your email address will not be published. My initial training programs in my first year of training did not really emphasize bench pressing too much. Now, benching twice per week, doing 3 sets x 5 reps and adding 2.5 kg / 5 lb every time you complete all reps will be enough to take some of you all the way to benching two plates. For sure, if I was focused on a one-rep max of 185lbs, I could have easily hit it during Starting Strength or towards the end of Greyskull lp. You can bench press 135lbs by just doing getting on the bench press, hitting 2-4 sets of 5-10 reps, your preference at your current weight. The way this bench calculator works is it takes the amount of weight you can bench for a certain number of reps and uses a formula to calculate your approximate 1 REP MAX. Accessibility Statement, Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw. Andy. With that said, the data puts a 225 lb bench press as an , (Intermediate = stronger than 50%. . But let's say you wanted to get from 135-pound bench to 225 pounds. Besides competing in powerlifting himself, he coaches both beginners and international-level lifters. Ever since I started strength training in the gym, the idea of benching 225 for reps was the pinnacle for every guy when it comes How Many Reps Of 225 To Bench 315 (Explained). Weeks 2 through 12 of Bench 300 are structured just like this workout: specific weights for each rep, each day. And that sucked. on the same program, eating the same food, and I highly doubt they'll both reach a 225 bench at the same exact time. Of course it would be necessary when i will use a weight over 75% of 1 rm. The biggest suggestions I would make to anyone is # 1: eat a consistent well balanced diet, be consistent with what ever workout you chose, pay attention to your body. Overall, to know if you can bench 225 you can either perform a 1RM test, or you can use the one-repetition maximum equations. My physical therapist told me to rest initially first and then to slowly ease back into it. I can go on and on about how beneficial linear progressions are. Do this for a few months more, and be obsessive about trying to add a little weight or a rep to your sets from the last workout. If you want to lift the heaviest single rep you can, then you need to practice at it. Add in a slight amount of assistance work based on your recovery abilities. Thank you for that reply. For me, it took more than five years to bench press 225 pounds. Here are 9 strategies that will help you to get from 135 to 225 bench faster: In general, to go from 135 to 225 bench takes time and practice. I ran this offseason program twice and tested my max. For me, in order to fulfill the goals that I want for strength training, getting to a 315lbs bench press is very important for my long-term strategy. Firstly, you need to warm up by benching several submaximal reps. Secondly, you should have at least a 3 to 5 minutes break between the sets (including preparation sets). Your 8-week Plan. But yes it's doable. This is a 35 pound increase in 4 months. I ended the program with 3 * 112,5 kg Which would probably be 12 at that point . If you're looking to hit 255 for 5x5, it will probably take longer than 5 months. Remember to be consistent and controlled. When you are able to reach the high end of the rep range (or more)with your first set, add weight the next time you perform this exercise. This program provides for the same 30 to 35 total repetitions suggested by many articles for muscle development without over use of the joints by providing the 90 second cool down between sets. Well get to that. Then, I just decided to listen to my body after 5 months of Starting Strength. For the bench press, start with a weight that is 65% of your one rep max. I got it off my chest but was not able to pass the midway mark. Hey Bill It was the same gym on a spring afternoon a few months after that deadlift. He gave me some strengthening and warmup exercises to do. I also tweaked the program a little bit by doingpaused bench presses vs touch-and-gobench presses. Since I missed 235lbs off my chest and around the mid-point area, I knew that both my triceps and my upper back will be a weak links. Then main program started to be too difficult (after 2nd exercise there no desire to work on 3-6th ones), so I divided main program to 6 days, something like this: Then, I decided to return to the program that yielded the most gains for me, Starting Strength. WHY DO I GET NECK PAIN FROM THE OVERHEAD PRESS. 2453 After 16 weeks (BW ~82kg): 110kg x 1 (also dirty one), 100kg x 5. Do a pyramid of sets, up to a heavy single, then back down again to a medium rep set of around 10 reps. Or higher rep, hypertrophy-focused work, like 5 sets x 10 reps, and maybe additional. At the end of about 4 months, on my last set of the program I did 275 x 4 instead of going for the 3 reps. A year later, we have weight training for gym class. Certainly. The formula for the max bench calculator uses the following variables: r r - Number of repetitions (reps). A 135lb bench press for most women . However, once you get to that level of strength the next big thing is to put two plates on the bar. Since we had gym every day in high school, I figured why not. Columbia, I have seen people training for over 6 years and still have not hit a 225 lbs bench press. Week#17: (rest should be bigger, but I don't like to have easy load) checking new max: 110kg, I am who likes to train 6 sessions per week, so I started with own additions on first 4-5 weeks (Mon/Wed/Fri - this program, Tue/Thu/Sat - 50-60% easy own additions). Muscle endurance and muscle strength are not the same. Especially as the 10 sets of 3s starts to become much heavier sets of 3 and 2 sets of 3s. I wanted to constantly improve and figure out new ways to train. Hi! Your moment of "instant gratification . The goal of this second workout is simply to get a lot of bench press work in. The math here only works for 200lb max bench. I would be lying if I never did any upper body accessories. It feels like a better result and my strength seems to be improving. Stimulate your body to grow by asking more of it. - Bench Press Shrugs (progress: 110kg x5 -> 125kg x5) It's one thing to go from 135 to 225, and I can't see why anyone would get stuck if they follow my rules, but getting to 300, 350, 400 is a whole different ballgame, and beyond the scope of . - Standing Over Head Press (55x6 -> 60x6) / Seated OHP in Smith The 25 Best Accessory Exercises to Improve Your Bench Press, Bench Press Grip Width: Close-Grip vs Wide Grip Bench Press, Floor Press vs. 235x3 For those of you that have a very hard time adding weight on bench, a 10 pound gain might be good progress. - Backsquats (not my exercise, so progress: 90kg x 8 -> 95kg x 6) The more muscle you work, the bigger youll get overall; and a bigger, stronger bodyfrom head to toewill lead to a more beastly bench press. Being able to lift two plates in the bench press is one of the most common strength training goals for men. - ofc warm-up is important, I spend ~20 minutes for general warm-up and do 3-5 warming sets for compound lifts and 1-2 for isolated ones. Is 225 hard to bench? I have tried benching once a week and I did not like the way that felt. On my first day back, I was able to bench press 145 lbs for one set of one rep. My right wrist was fine and everyone felt good. Especially if you practice lifting heavy by doing a few singles in the workouts leading up to it. And while I made this change, I still decided to commit to paused bench presses. This means that if you are small and light, this goal will be more challenging. The end results are impressive. The more you bench press, the less you can expect out of a program like this in the short term. They're rebuilt through proper nutrition, quality sleep, and proper recovery. A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males During 1-RM Bench Pressing. 1180 First Street South Ext, For instance, if you struggle unracking the bench press, it will take you longer to get to a 225lbs bench press. Assuming you don't miss a day and don't plateau. Thank you for sharing your knowledge, Steve. As for the program being worthless There seems to be a misunderstanding that the program ends at the bench. In my opinion, if you weigh over 190+lbs in bodyweight, you will have no trouble hitting a 225lbs bench press with a few months of linear progression. Can you put in that extra set of 5 reps today? I didn't gain that much weight either maybe 2lbs at the most. id do a 10x10 at 95 pounds and so on. I have also tried benching 4 times a week and could not find a groove of how to properly distribute my volume without feeling horrible the next day. Day 1 Day 2. My 1rm is 340 to the pound. My BW at the end was 99 kg, BF unknown but I geuss arround 14%, Hi. Week 1. You can do barbell rows, dumbbell rows, T-bar rows, the list can go on endlessly. - DB Row (20kg x8 -> 36kg x8) One maximum repetition (1RM) test is one of the most effective ways to assess physical strength on the bench. On the other hand, some of you may be able to use this program and run your bench press from 185 to over 300 in a year's time. I have added some comments besides some of these assistance exercises: You may need more bench press volume and want to change up the exercise selection. - 90-120s between bench press sets is really important, so I always agreed to share a barbell with others gym's members in a way I rest exact time, after 6th week I specially started to rest 90s to finally meet failed sets I have see a few replies to Steve's Work Out that seem uninformed or lacking in experience; such as, Bad for the joints, Worthless program etc. Moreover, there is a strong correlation (r=0.866) between chest muscle thickness and bench press 1RM (one-rep max).2. Privacy Policy - You should be able to do at least 80% w 2 min rest now once u get down to a single triple obviously that's it, After trying this workout a few times I think 70% of your 1rm is going to generate significantly better results for the intermediate + lifters.

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