205 x 13 reps cambered bar bench press

[tfwaller]

I still don't understand how you program goes.Let me get this straight,

5 reps with 90 % of 265 lbs then 3 reps with 75 % then 1 rep with 65 % ? correct?

[WeightLifterNerd]

If you want a more detailed explanation you can check out my 5/3/1 tutorial videos, i have a playlist.

This how it works my max is 265, you take 90% of that and get a training max, 240 pounds you multiply that number by various percentages to get your sets.

First week you do 2 sets of 5 reps, last set max for reps.

First set you use 65% of 240 for 5 reps

155 x 5 reps

Second set you use 75% of 240 for 5 reps

180 x 5 reps

Last set you do as many reps possible with 85% of 240. 205 x max reps.

[BigHits4Twenty]

That is a cool bench press bar. Do you get better results with that kind of bar?

[WeightLifterNerd]

its effective in building lower half strength and i have noticed my lower half power has been somewhat better lately, on max attempts I use to die about 1 inch off chest or no inches, but now i seem to fail about 3-4 inchs off my chest most the time.

[Doctale09]

very nice, keep at it

[merishane]

great job!

[rctriplefresh5]

i thought you hit 280 plus on this.,w

[WeightLifterNerd]

that was arched, flat I hit 265. Which once again is in the video info.

[powabuilda]

Looks like your off to a good start!

[Jerichosquink]

yeah I was surprised I got this many reps, as my max is only 265 flat, 205 x 13 puts me around a 290 max.