On bench press in the realization phase amrap set of wave 10 I did 51KG for 15 reps. That worked out at:-
34KG X 5 Reps
40.5KG X 3 Reps
47.5KG X 1 Rep
51KG X 15 Reps AMRAP.
3 Mins rest inbetween each set.
I have encountered this weight again in the accumulation phase of 5’s wave. So, I thought my amrap goal for this should also be 15 reps minimum. However I only managed 12 reps.
The sets are a little different though at:-
5 X 5 at 51KG with 2 mins rest.
1 X 12 at 51KG with 3 mins rest.
When you measure this as a projected working max:-
51KG X 15 Reps X 0.0333 + 51KG = 76KG (Estimated 1 rep max).
51KG X 12 Reps X 0.0333 + 51KG = 71KG.
It looks like a strength decrease.
Should I have choosen 15 reps as my target reps in the 5’s wave accumulation amrap? Or does the volume increase (5 X 5 At 51KG) make it an unrealistic target rep?
I don’t want to under perform during the amraps by setting poor rep goals but I don’t want to be unrealistic and fail. I also don’t just want to go with the flow on the day of the lift and see how I feel. I’d like to have something to aim for. Should I factor in a tolerance, say 5% because of the volume increase or just increase rest time from 2 to 3 mins in the sets before the amraps. I’m going to have a play around with that idea but wondering what others have experienced.