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Easy(?) Coaching Challenge

Hi, I can bench press 225x1 right now and it’s pretty much my max. What’s the best way to be able to do 225x3 in 2 weeks?

[quote]CPerfringens wrote:
Hi, I can bench press 225x1 right now and it’s pretty much my max. What’s the best way to be able to do 225x3 in 2 weeks?[/quote]

Do 225x2 1st week and then 225x3 2nd week…

Are you seriously thinking that you can increase your max by nearly 10% (because 3 RM is usually around 90% of 1RM) in 2 weeks??? Will not happen unless you are a beginner or unless the 225x1 was not your real max or unless your form sucks big time.

Best you can do is bench very often with weights around 200 (about 90% of your max) doing multiple sets of 1-2 reps. But then you need to get enough time to recuperate before attempting a new max.

I would:

Eat a ton of food, vary the rep range and weight, and bench every few days.

Technique work could be enough to get you another rep, too.