going for 315...need input

[Deep South Chris]

like fllat vs incline vs decline?

 

[pullinbig]

like fllat vs incline vs decline?

mix in rep work on assistance movements as well as the main core movements.

 

[G-S]

Id say if you're training with 110's, its a maybe. I can use 110's for shoulder press, but Ill be hardpressed to not kill myself with 315 on military press. It just depends.

good luck bro.

I was assuming he was talking about flat bench. Obviously, those numbers don't tranfer to a military press.

I can rep 120's for shoulder press's, and have never been able to get 315. I can rep 140's on the flat bench, and have done 405.

 

[mesomorph]

i dont quite understand...can you put it in dumbass terms for me..lol

Yeah plus switch every few weeks between high rep (like 8 rep) sets & then go back to low rep sets (the 3 or 4 you are doing now). I used to like to start out around 8-10 reps and add weight every week until i was down to 3 rep sets, over about 6 weeks total, then start over.

But that is linear peiodization, conjigated is where you do both higher rep sets on day a week explosively, and the the way you are doing it now once a week, called max effort day. It's "westside barbell", look up elite fitness on line. There are two sites called that, the wrong one will probably come up first

But heck, whatever you are doing now is working! You are stronger than me dude!

 

[Mudge]

Well, its what Louie took and slightly modified from the Russian sport scientists. He always gives credit where its due.