I can bench 180 for ~20 reps (or even more, never tried that)

>>42427453
>I can bench 180 for ~20 reps (or even more, never tried that) which translates to 225 for 10 reps
>but im able to do only 5 reps with 2 plates when im fresh.
it doesnt translate

>>42427516
in theory of course

What do in that case? Lift heavy first and rep out at the end?

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44KB, 761x211px

>>42427547
Just do something like 5-3-1. It sets your training weight at 90% of your max. Also, calculating your max based on anything more than 5 reps is gonna result in errors.
Week1 is warmup then 3x5 with each new set an increasing % of training max. Last set is for max reps. Week2 is 3x3 with even greater percentage of training max. Last set is max reps.. Week3 is 5-3-1 with last set being near training max.

It combines volume and very heavy loading of the muscles. You can finish off your workout with something like 5x10 DB bench at about 50% of your bench barbell max.

>>42427453
You are probably bouncing instead of proper paused.

I had trouble with the % calculators and such not working when I did touch and go. But once I started only pause benching, it all fell into place.

>>42427453
You need to lift the weight you want to lift more to lift that weight better. It isn't rocket science.

>Do I need to increase my body weight?
No, only your brain function.

>He fell for the sarcoplasmic hypertrophy rep range meme
jej