Pyramid or straight to 90%?

[Adreja]

No one answered in workout section so lets see what happens her!
Next Wed going to try for the first time a 200kg flat bench press. So far my max is 190kg once. So far i have been starting with 80kg for 15 reps which would be my warm up and then for each set go up by 20kg (100x4, 120x4, 140x2, 160x1, 180x1, 190x1.
I have been reading a bit about doing 3 sets warm up and then going straight to your max and working your way down each set for 3 sets. Would that be a better way to go to get the magic 200kg max i have been aiming for?

P.s been training more for strength instead of size.
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[graeme87]

Warm up, 1 0r 2 heavy sets then try your new max.

Something like this

100Kg * 6 (warm up)

140Kg * 2

3-5 min rest

160/170Kg * 1

3-5 mins rest and then try your new max.

After you attempt 200Kg drop the weight and carry on with your workout.

Goodluck with hitting the 200Kg!

[quarry206]

50% of your max 8-12 times

3min rest

65% of your max 3-5

5min break

85% of your max 1

5min break

MAX

[Adreja]

Well i tried

80kg * 8
120kg * 4
160kg * 1
190kg * 1

And was not able to get the 200kg of the chest. Once i got a bit of help to get it of the chest the rest of the way was no problem on my own. See how i go in a few weeks time. Gonna take it easy a little bit now with going for the max.

[shawno]

Pulled the following from Jim Wendler`s Max Effort E-Book (lot`s of great info btw). I popped in your weights based on a 190kg max:

``Notice that the percentages start at 50 percent. This is NOT your first set. Warm up to that first set using any method that you want. Many times, it may take 2–3 sets until you’re ready for the 50 percent set. ``
1 X 5 at 50% 95 kg
1 X 3 at 60% 114 kg
1 X 2 at 70% 133 kg
1 X 1 at 80% 152 kg
1 X 1 at 90% 171 kg
1 X 1 at 95% 180.5 kg
1 X 1 at 100% 190 kg (or new PR)


For me, I think because I`m older & with injuries, the gradual progression works.
Good luck.