Can someone explain this phenomenon to me?

**Zin** · 06-21-2004, 03:07 PM

Ok, Bench press - Today, starting fresh, I put up 155 exactly 4 times before needing a push from the spotter, Afterwards about 5 minutes later I dropped to 135 and succesfully repped it 12 times before failure. Last week when I did my normal 135 fresh I got 14. I have never attempted a 1 rep max and am leery to try now because of the strange difference in only 20 pounds. Looking at the charts and calculators 135 around 14 times should put me around a 200 pound 1 rep max but shit, 155 only 4 times before failure when I was fresh? Thats only around 170. What gives? Does this mean I have more slow twitch fibers than fast? I heard that fast twitch are what gives you strength but it was weird how I was able to get 12 at 135 when just 5 minutes before I was struggling to get the 5th rep with 155...

**Mudge** · 06-21-2004, 03:16 PM

Warm up IMO. Your "muscle maturity" may not be there yet, are you controlling the weight the whole way? I dont rest pause but my bench reps are pretty slow.

**CowPimp** · 06-21-2004, 03:30 PM

You should just try. I have a similar issue. Last time I bench pressed I did 215 x 4. However, I hit 265 with good form. I think I could've done 270 too, because it went up easy enough. I have been lifting very consistently for a little over a year now, so I don't think inexperience is the "problem."

**Mudge** · 06-21-2004, 03:47 PM

I dont just mean experience, I would also mean age to a degree.

**DeadBolt** · 06-21-2004, 05:15 PM

Yea sounds like your not warmed up properly. I have never attempted my 1RM, only got to 3RM. I will try it soon so I can't comment on the muscle maturity.

Mudge how slow are you talking bench, whats your tempo? I do it slower then most, I feel more comfortable that way. When going heavy if I try and throw it around I can't put up half the reps I can if I go slow. Just curious what you do....

**Zin** · 06-21-2004, 05:27 PM

I always go at an even pace for me, not too fast, just slow enough to keep good form - I am 20 now and have been lifting for about a year, and lifting seriously/intelligently for about 3 months...

**rockcrest** · 06-21-2004, 07:03 PM

def need to warm up

**Mudge** · 06-21-2004, 07:50 PM

Originally Posted by DeadBolt

Mudge how slow are you talking bench, whats your tempo? I do it slower then most, I feel more comfortable that way. When going heavy if I try and throw it around I can't put up half the reps I can if I go slow. Just curious what you do....

Slow enough that there is zero bounce from the chest, really I can't attempt fast benches with heavy weights anymore. When I was in the 2s it was no problem, in the high 3s it is just natural to bench slow, its not forced at all. I am going to say around 3 seconds down and then 3 up on a 1RM, 2 down 2 up for lesser weight.

**DeadBolt** · 06-21-2004, 09:35 PM

Kewl thanks man. I was wondering b/c I see some powerlifter at my gym just throw around that bar like there was nothing on it and he is like in the 400's. I don't know how his shoulders and such could take that. I bench a measly weight but for me I need to go slow or I will screw up my left cuff again.

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