Bench has been stuck at 270lbs for 3 weeks. I've been doing 5x5s at 220, and they've been progressing just fine. Do I add dips or something?
Bench press stuck at 270lbs
Bench has been stuck at 270lbs for 3 weeks. I've been doing 5x5s at 220, and they've been progressing just fine. Do I add dips or something?
>proof fit doesn't lift
deload and eat more
Explain?
BW - 205lbs, height - 6'0.
Week 1 (January 1st) - Two triples at 250, a 2 back off sets of 5 at 220
Week 2(january 8th) - Trwo triples at 255, 2 back off sets at 225lbs
Week 3(January 15th) - 2 doubles at 260lbs. 2 back off sets at 230lbs
Today - 1 double at 265lbs, two back off sets at 230lbs.
I could keep pushing into singles territory but shit would get hard super fast and my other lifts, not even my OHP are plateauing.
I AM eating more. I'm gaining 1lb a week, but I feel like my bench isn't getting stronger because of my programming but solely bc of my bw.
I'm basically doing Texas Method style programming, I do rotations of OHP 5x5's and bench 5x5s. Can I do incline on top of that or will the volume frick me over?
Also, suppose I do close-grip bench or paused, how would this filter into my workout? I feel like my programming leaves no room for ADDITIONAL bench shit.
My main struggle point is def midway. I can easily get the bar off my chest, but about halfway up it slows down and I get fricked. What's better- spoto press or floor press?
Wtf does rotations of bench and ohp 5x5 mean?
Your progressing fine, normal tm with weekly prs doesn't last as long as pp4st says it does - Andy Baker has also said this. Your next step would to be alternating rep ranges weekly for your intensity work OR alternating intensity day work - find someday to add some auxillary work in the form of let's if your getting stuck on your chest
Something like:
W1: top set of 5, 1-2 backoff sets
W2 1-2 top 3s, 1-2 backoff sets
W3 1-3 top singles, 1-2 backoffs
W4 repeat w1 adding 2.5-5lbs
OR
W1 two top triples, 1-2 backoffs
W2 1-3 heavy 5's on pin bench just below your sticking point, then 2-4 sets of db presses
Alternatively stop trying to add 5lbs/week and micro load 2.5/week
(Former ssgyms employee)
Frickk, that's actually really helpful advice. Finally, someone who knows something about programming on IST.
>(Former ssgyms employee)
That explains it.
For the first program - alternating rep ranges weekly intensity work - doesn't that sound too much like advanced programming? I'd only add 2.5-5lbs on everything per month. I mean, I guess I wouldn't complain about a minimum of 30-60lbs added to my bench yearly, but I just don't think that my progress would need to slow down by that large margin.
I feel like the second program sounds worth trying first, it allows more room for auxillary exercises and maybe even some assistance things like dips the week I do pin presses. I'd still keep doing 5x5's on both programs though, right?
Not enough info, write out last three weeks of benching and accessory/assistance work
Same place I got stuck at for months man. 275x3. Tried doing chest once a week, twice a week, three times a week, heavy, light. Took a week off. Focused on incline for a while. Nothing worked.
Pinned testosterone for the first time in my life two days ago and gonna blast now. Frick natty lifting.
You're a fricking failure
>Tried taking a week off
>Tried doing once a week for a weke
>tried doing twice a week for a week
>tried doing thrice a week for a week
>gets stuck for 4 weeks
>decides to ruin entire rest of life for an meme exercise because shit got hard
My coach got stuck on OHP for 5 years and didn't give up and he finally figured out programming that worked. Jumped 45lbs this year alone. You're the opposite of that. You could've made it. But now...
What was his programming that worked? Not stuck, just curious
He was doing some bizarro world shit involving the most gruelling, fricked-up, arnold bro-split imaginable. Then he read Practical Programming 3rd ed, realized he was getting wayy too much volume, and reduced his workload in half and added occasional light days. Essentially he just transitioned to a much simpler, late intermediate template. I think HLM or something? He also started doing OHP 3-4 times a week instead of 2-3. Press started flying after that.
Interesting shit, thank you
Np man, I love you. We're all gonna make it
Add more press volume—I think OHP, incline bench, and close grip are all worth keeping in the rotation. You can also add exercises to target specific weak points. For example, if you're stuck off the chest, paused reps + chest specific work; if you're stuck midway, spoto press or floor press. It's less likely but if you're having trouble with lockout you can either work the lockout specifically (pin press or bands/chains), or try to build more speed in the lower parts of the movement.
Pic unrelated.
this. For me throwing in close grip was what got me over the hump. Also try doing just dumb bell work for a couple weeks. Full stretch, elbows below the bench, nice and slow on the negative.
More food.
Would you be against going to the smith machine and over loading it on purpose just to try and push your limits? Do reps of failure aka just let the bar drop as slow as possible. Granted it's hard to get an exact weight you're pushing on the smith machine.
>smith
>Machine
Yes. Vehemently so.
Do smolov (full version)
Do lots of push ups
Like everyday
Hundreds if you can
Watch Louie Simmons video on benching. Pay attention to speed work on the bench, that shit is no joke. Can easily help you throw some extra pounds in a month.
What’s the conversion from smith to real bench? I just hit 225 1rm incline on the smith, probably had 235 in me but pooped now. My flat real bench is 250 last time I maxed
The conversion rate is to stop doing smith when you could be doing bench