Thread 76478848

>benching today
>finally get to 155lbs for a set of 10
>goal is 2pl8 by the end of the year for 1-2 reps
How much do I need to be able to lift for ten reps to equal a 225lb single? I’m 189lbs and 5’11” as of today if that makes any difference

>>76478848 (OP)
Trying to increase your 1rm based on your 10rm is retarded, just hop on a strength focused program where you are regularly maxing out and progressively increasing that specifically

>>76478848 (OP)
Achievable but you need to overload until 185x5 for an easy 225 1RM.

> 365 1RM / 315x6 @ 182lb.

>>76478848 (OP)
1rm calculator has been pretty accurate for bench in my experience, you're pretty close.
You could also go for a 20 with 135lb

195x10 would be 225x1

also it took me six months to go from 125x4 to 125x8
I would expect you to do 2pl a year from now not in six months

>>76478848 (OP)
I don't know but thanks for the cat picture, I like it.

Start strength training if you want to hit 225. 10 reps is cardio. Unironicly starting strength + accessories and you'll get there within 6 months from where you are now.

>>76480174
That is horrid. 6 months to add 4 reps to 125 is what id expect from a 13 year old girl

>>76478848 (OP)
Here's what you do:
Bench 2-3 times a week example:(Mon, wed, Fri), 5x5. +2.5kg a session.
Last set is As Many Reps As Possible
Alternate each sessions accessory: weighted dips 3x5 (5, 10, 15, 20kg+), then 3x10 bodyweight dips.
If you reach a plateau the next session is 3x10 bench (using the one rep max to calculate your 10 rep max.) session after that you move back to your new 5 rep max weight and continue 5x5 again.
You'll be benching 2pl8 in 2-3 months. With consistent surplus of calories and 8hrs sleep.

You need to up your intensity and lower your volume

>>76480453
they're steep incline presses
and it's too hard for me to drop to 25-40 on each side, so I was brute forcing like 3x5 with a 45lb plate on each side

but I didn't do any other chest excercises
and only started doing tricep presses recently

>>76480446
I do sets of 16-18 and I have really nice progress visually. Are we supposed to do low rep sets?

>>76480806
For a heavy compound like bench you should probably stay in the 5-10 range but if higher reps are working, keep going till you plateau.