[chessieohio]

I would like know how to go for a new bench press max?
Heres my 430 workout I do 3 times/ week.....
Warm up.....135x30 & 225x10 & (3x10 of flat dumbells 80#'s)

8 reps x 270
6 reps x 310
4 reps x 340
3 reps x 380
2 reps x 400
1 reps x 420
4 reps x 340
10 or 15 reps x 315 (these last 2 sets are just my rep sets)
25 or 30 reps x 225
So....430 would be my pre-workout max for the 8643214 workout......What kind of weights & reps should I do to accurately find my real one rep max before I get tired?Thank you in advance!This question has been bugging me for awhile!

[amirhay]

I do my workout 3 times a week in bench press
I use tempo 311
10 reps x 270
30 min rest
15 reps x 270


1 min rest

and another 2 exercise