I can probably bench 2 plates now.. should I make a video of it? How many LRers can bench 225lbs?

Runningart2004 wrote:

There are many different 1 rep max calculators and charts out there. They are all just estimates and give you a ball park. At the end of the day what you lift is what you lift. Estimates can be WAY off depending on experience and skill anyway.

That is not how Greg operates.

Runningart2004 wrote:

Powergeezer wrote:

That wasn't my point.

A poorly conceived formula can be fairly close in absolute numbers when the weights are light.

That formula is linear in reps performed which isn't realistic.

There are many different 1 rep max calculators and charts out there. They are all just estimates and give you a ball park. At the end of the day what you lift is what you lift. Estimates can be WAY off depending on experience and skill anyway.

For the OP...he isn't even close to 225. Work up to 200 and see how many reps you can hit there. My guess would be 1 good and 1 ugly so 2 reps. Get a spotter though, unless you want to roll a failed rep off your chest/thighs.

Alan

Did you read my reply to the OP? I gave good advice in one of the first few responses. You replied later saying much of the same.

TMADDDHASFNE wrote:

Look what lifting weights did to Ryan Hall. He'd have a hard time breaking 3:07 for a 'Thon now.

Give up the weights Greg before it's too late.

Real runners are lean and mean and a strong wind will knock them over.

hahaha +1

But can you get a date with a woman?

OP, was following this and also doubting that you could bench 225. I benched 225 earlier this summer and have been working back to it. I weigh 155. My bench workouts are generally heavier than what you listed.

Today at the gym 430 AM, only one other person in there and she was way over on a treadmill, I did -

1x10 bar

1x10 135

1x10 155

4x4 195

2x2 205

1x1 215

At that point I changed my workout. Felt too good not to go up.

1x1 225

Still felt easier than I expected, so went up more.

1x1 230

Got it with a struggle. Was not wise without a spotter and I was surprised at the challenge the extra 5 lbs added.

New max bench though.

plus 5 wrote:

OP, was following this and also doubting that you could bench 225. I benched 225 earlier this summer and have been working back to it. I weigh 155. My bench workouts are generally heavier than what you listed.

Today at the gym 430 AM, only one other person in there and she was way over on a treadmill, I did -

1x10 bar

1x10 135

1x10 155

4x4 195

2x2 205

1x1 215

At that point I changed my workout. Felt too good not to go up.

1x1 225

Still felt easier than I expected, so went up more.

1x1 230

Got it with a struggle. Was not wise without a spotter and I was surprised at the challenge the extra 5 lbs added.

New max bench though.

That's a TON of sets for a power/strength workout....even if you stopped at 215 that's 9 sets not counting the bar only set. That's also a lot of volume in the warmup (10 reps at 135 AND 155).

If your working sets are 195 x 4 then I would suggest bar x 10, 95 x 5, 135 x 5, then bump up to your work sets of 195 x 4. Could also do 105 x 5 then 145 x 5 instead. Ramp up in 45s and 25s to reach your work sets. 5-7 sets total including non-empty bar warmups.

You can prob max out at 235 or 240. Upper Body fatigue is real when it comes to a max Bench. I would build up a max test like this:

95 x 10

135 x 5

185 x 1

225 x 1

235 or 240 x 1

3-5 min rest between the last 2 sets

If you hit 235 and want to try 240 rest at least 5min. You are red lining and might not be able to get those 5 extra pounds till next session but depends on the lifter and the lift. You can fail a Deadlift because you're not "up" and don't wanna grind then 5min later it's easy. Bench is less forgiving.

Alan

Thanks Alan. I am def in need of the advice, guidance here. Will keep that going the next few weeks.

Benching 225 is kind of subjective. The weight is the same but it depends a lot more on the person lifting it. If I lift 225 it's no big deal. Why? Because I'm currently weighing in at 235 at my well over 6' frame. It's not that impressive for me to be doing that really. (I do reps with 225)

Now if you are 5'9" and weigh 135lbs and can bench 225lbs that is way more impressive than me putting up the same amount of weight. That's why they have weight classes in a lot of sports.

295@185 bodyweight. 300 coming soon. 42 years old

Lolclowns wrote:

295@185 bodyweight. 300 coming soon. 42 years old

You don't want that 300 though do you? 315 with old school iron plates is what you need!

It's a solid lift. Very few LRs can bench that - I could bench 225 for approx 75% of my 30s, though I never had much margin above that. I think 4 reps of 225 was my best. I'm no longer in my 30s and and I haven't gone to the gym since covid. I'm waiting for shoulder surgery and can barely do 10 pushups right now.