Crash Test Dummy
Join Date: Apr 2000
Location: never never land
You'll need someone to help you on the negatives to get the most out of it. If your max is 315 then do negatives with 315.
Unrack it and take it slowly down to your chest. Agonizingly slow! Your partner should then yank it back up to the starting position. Don't attempt to press it back up. do the reverse of the press. All your might should go towards letting it come down to your chest slowly. Since 315 is your max. Then 5-6 negatives with 315 should get you sore.
But since you've never done it before and 315 is alot to work then just switch to working out with dumbells. Go heavy on the dumbells for three chest workouts (or three weeks in your case) Like 100lbs on the press. (100lbs in both hands btw.)
I'm just a poor negro