205 x 13 reps cambered bar bench press

The start of the 5-3-1 program with the cambered bar on my bench press. My max with a flat back was 265 pounds so I took 90% of that and got 240. Today was 2 sets of 5 reps with 65% and 75% of 240, then the final set I used 85% and performed as many reps as I could till failure.

My final set was 205, and managed to hit 13 reps, I was only expecting to hit around 8-10 reps. Next week I work with 90% on my final set which is 215 pounds, and hope to hit that for 10-12 reps, Then my third I use 95% which is 230 pounds, and hope to hit that for 6-8 reps.

Sets in order

155 x 5 reps (65%)
180 x 5 reps (75%)
205 x 13 reps (85%)

Category:

Sports

Tags:

• 205
• 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.

[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.

[Doctale09]

very nice, keep at it

[merishane]

great job!

[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.

[powabuilda]

Looks like your off to a good start!