bench chart

[tweeter]

The owner of my gym used to have a chart that could tell you your max bench. Like if you could do 185 8 times then you could do 225 once. Can someone help me find one on the net.

 

[Sam40]

http://www.exrx.net/Calculators/OneRepMax.html

 

[Mudge]

I like to shrink this and carry it in my workout logbook.

 

[Giovanni]

when i was in high school we used to have a sheet that came from some university that would tell us how much weight and how many repetitions to do all you had to know was your max... anyone happen to know where to acquire something like that from the inet?

 

[moneymaker]

Type in anything on a search engine similar to one rep max calculator and you'll find what you're looking for.

 

[Mudge]

when i was in high school we used to have a sheet that came from some university that would tell us how much weight and how many repetitions to do all you had to know was your max... anyone happen to know where to acquire something like that from the inet?

Look above dude. Find your max on the chart, then go all the way left and thats the given weight. From there count to the right to your max, and that is the number of reps.

If my max is 165 for example, then I can do 135 about 8 times.

 

[kicka19]

eh idk if i believe in those charts, my stamina on benching isnt great so i tire easily, like 8 reps on 225 but i can bench 300 no prob for one rep, im not a believer

 

[Squaggleboggin]

That's why you shouldn't go by those and those alone. They just use a formula for rough estimates; it may vary greatly between individuals.

 

[milliman]

The chart is not even close for me. I have lifted 225 for 15 reps, but I can't quite get 300 up there.

 

[Squaggleboggin]

It could also be using a certain style of pressing. Are you doing a bodybuilding style or more of a powerlifting stye for your benching? You may just have more slow twitch fibers so you can do high reps but not as much of a 1RM as is typical.

 

[Mudge]

The chart is not even close for me. I have lifted 225 for 15 reps, but I can't quite get 300 up there.

Sounds like you haven't trained your CNS for the heavier weights. The chart is very accurate for me, but I sometimes fall short of the reps when I am lazy with my benching form, rep after rep after rep. To put up maximal weights for a 1RM you only need one good rep, not 10.

 

[P-funk]

Sounds like you haven't trained your CNS for the heavier weights. The chart is very accurate for me, but I sometimes fall short of the reps when I am lazy with my benching form, rep after rep after rep. To put up maximal weights for a 1RM you only need one good rep, not 10.

yeah, looking at the chart and thinking back to when I benched it is accurate for me as well.

One thing you need to consider for this chart to be accurate is rep pace. I mean, I can get 225 for 10 solid reps no rest pause. If I take a pause at lockout after 10 reps and then proceed to do 2 more reps, lock out and pause again and then continue with 2 more reps, lock out and pause and then do one more for a total of 15 reps well that is not a true 15 rep max (62.5% of a 1RM). It was a true 10 rep max with 5 rest pause reps. So I would have to base my percentages off of 225 being my 10RM, not my 15RM.

 

[CowPimp]

It's not totally accurate for me. Everything I hit for reps leads to an estimated 245 max or so. I have hit 265 for a single.

 

[Mudge]

Good points Patrick. And Cow, I can fall short of my 1RM sometimes again getting lazy with the reps. If I'm using a push on my 1RM, outside of 2 or 3 reps I dont feel like doing it, and I'm not that great at the push anyway.

Now that I have no training partner though, who knows where I'm at!

 

[CowPimp]

Good points Patrick. And Cow, I can fall short of my 1RM sometimes again getting lazy with the reps. If I'm using a push on my 1RM, outside of 2 or 3 reps I dont feel like doing it, and I'm not that great at the push anyway.

Now that I have no training partner though, who knows where I'm at!

I don't think it's getting lazy on the reps. I have consistently benched more for my 1RM than I should based on charts for a couple of years now. I have no idea what it is. The chart is fairly accurate when it comes to deadlifts and squats though...

 

[GFR]

http://www.exrx.net/Calculators/OneRepMax.html

Great post Sam40. thanks

 

[buildingup]

cowpimp your a pussy, go lift your 1 pound dumbells

 

[* Legion *]

cowpimp your a pussy, go lift your 1 pound dumbells

DO NOT START THIS GARBAGE. This is not the place for idiotic simpletons to rip on those who KNOW WHAT THEY ARE DOING! 265 is impressive, say nothing else, because you are wasting our time and yours with these stupid posts.

 

[milliman]

Sounds like you haven't trained your CNS for the heavier weights. The chart is very accurate for me, but I sometimes fall short of the reps when I am lazy with my benching form, rep after rep after rep. To put up maximal weights for a 1RM you only need one good rep, not 10.

Thanks Mudge.
I will alter my lifting style and do more low rep training to train the CNS.

My wife always tells me I need more training anyhow.

 

[CowPimp]

cowpimp your a pussy, go lift your 1 pound dumbells

Someone has anger misdirection issues...