I cant fucking take it

Brothers, my Bench is stuck at 70kg. I will do anything to get it up. Please help me.

  1. 1 month ago
    Anonymous

    eat more

  2. 1 month ago
    Anonymous

    70kg is the natty limit

    • 1 month ago
      Anonymous

      stop benching like a retard and do unilateral work for pecs, go on a volume block for a month and then go back to heavy lifting

      lol
      lmao even

  3. 1 month ago
    Anonymous

    just push harder

  4. 1 month ago
    Anonymous

    (OP)
    Just fucking bench more. Vary doing heavy weight and many reps, but really if you properly hit your chest and eat enough you will make it.

  5. 1 month ago
    Anonymous

    Attempting 95kg for a single in a minute.
    Light weight inshallah

    • 1 month ago
      Anonymous

      God is Great.
      Trying for 2pl8

      • 1 month ago
        Anonymous

        Nope. At the end of this training cycle for sure though.

        Not OP but I can't do a single weightless dip safely. I tried getting into it before and could do 2, 3 or 4 but could feel my shoulders were getting really strained and fucked basically telling me to stop this shit.

        Are you retracting your scapulae? Your shoulders should be packed until the very bottom portion where you have to go below your elbows. Then the second you're far enough up in the concentric you re-pack them.
        If you still can't do it without pain, get some olympic rings and practice the support hold and RTO support hold positions

        I could do 75kg for 5 but, it's going down

        How have your diet, sleep, bodyweight, and training changed since then?

        • 1 month ago
          Anonymous

          >How have your diet, sleep, bodyweight, and training changed since then

          I'm eating more now, I actually hit 75kg at matinence, I'm sleeping more now too. Training as of today is GZCLP.

          My squat is 150kg
          My deadlift is 160kg
          My overhead press is 55kg
          My bench press is 70kg (and going down)

          I am willing to abandon my squats, and minimise my deadlifting in order to improve my upper body strength.

          Thanks for asking by the way

          • 1 month ago
            Anonymous

            Ok, that helps. What are your upper body T2s and T3s and where do you fail in the bench?
            Also what does your setup look like?

  6. 1 month ago
    Anonymous

    weighted dips made my bench press skyrocket

    • 1 month ago
      Anonymous

      Not OP but I can't do a single weightless dip safely. I tried getting into it before and could do 2, 3 or 4 but could feel my shoulders were getting really strained and fucked basically telling me to stop this shit.

  7. 1 month ago
    Anonymous

    Can you bench 70kg 5x5?

    • 1 month ago
      Anonymous

      I could do 75kg for 5 but, it's going down

  8. 1 month ago
    Anonymous

    [v] OHP 5x3+/Push Press 3x1
    [v] Deadlift 3x6
    [v] Dumbbell Row/Barbell Row 3x15+
    [v] Dumbell Shoulder Press (Seated/Standing Z Press) 3x8 (14kg)
    [ ] Dumbell Front Raises/Side Lateral Raise/Rear Lateral Raise 3x7 (21's) (6kg Start)
    [ ] EZ Bar Skullcrushers 3x5/Reverse Grip Barbell Curl 3x8 (20kg)
    [ ] Chin Ups/Pull Ups (Negatives 5x8)

    [ ] Wide Bench 5x3+/Close Grip Bench 3x6/8/10 -50%/Drop Set)
    [ ] Squat 3x6
    [ ] Close Grip Lat Pulldown 3x15
    [ ] Incline Dumbell Press 3x8(16kg x2/18kgx1)
    [ ] Dumbell Curl 3x15+ (Start at 16kg)
    [ ] EZ Barbell Curl 3x7/ Preacher/Arm Curls 4x10 (25kg)

    Now that I'm looking at it, I've been pretty lax with my bench press accesories. Anyway, what do you think?

    • 4 weeks ago
      Anonymous

      Yeah you need more pushing work. I'd suggest swapping your T2s so that your split looks more like U/L (so squat as T2 for diddly and diddly as T2 for squat). Then do incline bench as T2 for flat, do close grip as T2 for OHP, and add bodyweight dips as a second T2 exercise (just do 3xAMRAP) superset with your T3 pull.
      For T3s, I find flys/crossovers work really well to build a bigger (and stronger) chest so I'd move the curls to leg days and swap them with whatever fly variant you want. If that still doesn't help try subbing skullcrushers for lying tricep extensions like in this vid from back when Rip gave good advice

  9. 1 month ago
    Anonymous

    Cool. Now do 70kg for 5 sets of 10. Once you get at least 10 reps for the first 3 sets add 5lbs. And if you arent pausing at the bottom of each rep, start. Do this 2x/week, and eat to grow. Repeat forever. This will get you quality mass (this is not powerlifting strengthmaxxing advice)

    • 1 month ago
      Anonymous

      How could I develop this into a plan/program?

      • 4 weeks ago
        Anonymous

        I literally just gave you the plan, follow it.

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