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Why Can I Bench 265x5 but Fail at 275x1 ?


#1

What can explain I can I bench press 265 x 5 but fail to bench press 275 once?

This pattern apply to almost all of my lifts. Is that common? Seems strange to me.


#2

Perhaps you lack explosivity?

Train singles for two months with the main lifts.
Explode with good form.

And don't warmup too excessively.


#3

Seems like you have a predominance of slow-twitch fibers... but you can change that. Start training more in the 3 rep range, and include some explosive work before you bench.


#4

Where in the ROM are you hitting a stick point....where would you say you're weakest....bottom (bottom 1/3 off chest), mid (typical stick point for most), top 1/3 ROM lockout???


#5

I'm gonna say it's psychological. If your muscles can move 265x5, they can probably move 300 pounds. You just don't believe it.


#6

It's all in your head bro.


#7

Perhaps because performing a set of 5 reps is NOTHING like a single! Form changes quite a bit and it's simply not the same feeling as having 100% or even 100+% (in cases where you're really trying to see what you can and might do) in your hands.

Do you train in the 1-3 rep range? If you want to get good at singles, you have to train at 90+% of the max.

If you're trying to be a bodybuilder, what's the concern for?

If you're trying to be a powerlifter, then get on a program specifically geared for improving the bench. There are quite a few: Metal Militia, Westside, linear periodization (a la Kirk Karwoski, Ed Coan), Smolov. Try one, see what works best, and then eventually over time come up with YOUR OWN shit.


#8

Dude, 5 rep sets are quite different than 1 rep sets. Ask any accomplished powerlifter or anyone who regularly performs singles.


#9

post a video if you can


#10

Im going with the mental hang up too. get a good spotter to help you get past it.

Try this too. Load up the bar with 300 lbs. get in proper bench press postion and all that. Have a spotter give you a handoff. Just hold the bar. Get used to having heavy weight in your hands. Dont try to rep it, just hold it for a bit then rack it. Then go do your work


#11

bottom 1/3 off chest


#12

Work on getting more leg drive/stronger lats then.


#13

I'll try this. I'm training at home with in powertek rack with safety pin, I will not even need a spotter.


#14

My rep scheme, here is my last bench press session:
bar x 25
135 X 6
175 x 3
195 x 3
215 x 1
235 x 1
265 x 5
245 x 6
235 x 6

I'm trying to be a bodybuilder.

No important concerns, I'm just trying to be better and improve and I found this strange, maybe people could give me a trick or something to fix that will make me progress quicker.


#15

I agree. However, two things:

1) 10 pounds for four reps? He may not be able to bench 300 (because of the differences you speak of, he may be better at the 5-rep range) but there's no way he shouldn't be able to do 275.

2) For someone struggling to bench 275, the 5 rep sets vs the 1 rep sets probably aren't nearly as different as for someone trying to bench 400 pounds.


#16

Fair points. I think it's strange too--not being able to do a single with 10 more pounds than a 5 RM.


#17

Did you try benching 275 AFTER doing 265x5?

Also, get us vids, they always reveal more than words. If a picture is worth 1,000 words, a video is worth 1,000,000


#18

You dont even know 1,000,000 words crazy guy


#19

When you tried to bench 275, what did the warm up (or ramp or whatever you wanna call it) look like?


#20

Correct and from personal experience even 3 and 5 reps are a world apart. To be good at something, you must practice it. If you want to maximize our 1RM you should train in the 1-3 rep range.

Chances are that your muscle and nervous system maximum is somewhere between 265 and 270... you are just very efficient at maintaining that maximum over the course of 5 reps.