Weightlifting: Bench Press 205 for 16

 

What are the merits of having a 16 rep max? Better endurance with heavier weights contributes to more weight lifted at lower reps. Plus, you just can't go for that five rep max every week. Increasing your bench press max is really a pyramid where every piece has to be laid in order for the summit to grow higher. Also, lifting lighter weights is good for recovery purposes.

	1RM	2RM	3RM	4RM	5RM	6RM	7RM	8RM	9RM	10RM	12RM	13RM	14RM	15RM	16RM
Low Bar Squat	415	380	365	350	360		340	320		315
High Bar Squat	390	365	350	345	340		315	320		300		275
High Bar Squat (Paused)	365		315
High Bar Squat (No Belt)	365	335	325	325	330			285		250
Front Squat	315	300	300	275	270	255	245	225	215	225
Bench Press	315	290	280	275	270	260	255	245	245	235	225	225		205	205
Bench Press (Paused)	300	275	265	255	245	240	235	230	225	225
Overhead Press	195	185	175	170	170	160	155	150	140	145
Deadlift	510	470	455	425	410	415	410	390	365	360				315
Deadlift (No Belt)	460		435			400	405		365	340
Sumo Deadlift	455	435	405	405	410					315