Bench non-progres...Need some advice

Discussion in 'Fitness & Nutrition' started by about:blank, Sep 5, 2006.

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  1. about:blank

    about:blank Whether you think that you can or that you can't,

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    Here are my flat bench numbers:

    Week 1: 185x5
    Week 2: 195x5
    Week 3: 200x4
    Week 4: 190x5
    Week 5: 195x3 (yesterday)

    Basically in over a month I haven't made any progress.

    On the last set it feels like my right arm is giving out, my tricep is smaller on that side. I'm thinking of ditching tricep extensions for weighted dips. Good idea? Any other suggestions?

    Current Routine:

    Monday:

    Squats 5x5
    Deadlifts 5x5
    Bench 5x5
    Shoulder Press 5x5

    Wednesday:

    Lateral Pulldowns 5x5
    Good Mornings 2x12
    Shrugs 2x12
    Hang Cleans 5x5
    Curls 2x12

    Friday:

    Incline Bench 5x5
    Squats 4x8
    Tricep Extensions 2x12
    Bent Over Row 5x5
     
  2. Devil

    Devil I have become my terror. OT Supporter

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    decline bench and neutral grip db bench helped me a lot
     
  3. 94civicEX

    94civicEX New Member

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    When is the last time you took a week off?
     
  4. LS Boy

    LS Boy OT Supporter

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    try alternating your reps.
    and also try alternating the weights you add in (ie. instead of 185x10, 195x6, 205x8....do 150x10, 180x 8 220 x 6)


    it helped me out alot.
     
  5. about:blank

    about:blank Whether you think that you can or that you can't,

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    About 4 months ago when I started weight lifting back up. :hs:
     
  6. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    I dunno about a week, but taking a couple days off sometimes works wonders for me. When i come back i usually set pr's, maybe ull have the same effect.
     
  7. 94civicEX

    94civicEX New Member

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    Take a week off, eat & rest. Serious
     
  8. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    try nuetral grip and floor presses :dunno:
     
  9. PreemO

    PreemO OT Supporter

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    i heard "carpenters - close to you" on a piano while at costco last week. i kinda forgot how i grew up listening to that music. i downloaded it last night.
     
  10. ChaCha

    ChaCha Active Member

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    eat more
     
  11. coals

    coals New Member

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    When I hear that song I just think of the Simpsons...

    I'm also stuck on the same bench. Trying to do some extra DB after bench for possible help.
     
  12. Finest

    Finest OG #93

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    Get a spotter and include some half reps. Load up about 75-80% of your 1RM, touch the chest (or close to it) and go halfway up, pause for a second, then back down. 3 sets x 8 reps, twice a week. Report back in a month with huge gains! :bigthumb:
     
  13. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    What is neutral grip...what do you mean by that....Im pretty sure I know what it means but dont see how to understand how it would help...im confused.
     
  14. Frank Dux

    Frank Dux Guest

    do you have problems getting reps up towards the end of the movement? look up something called a floor press...basically..a bench press on the ground without a bench it's suppose to help increase your bench #'s
     
  15. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    a db press with your palms facing eachother. it's the same grip you would use for a db fly, but you do a pressing motion.
     
  16. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    oh, I didnt know what it was then.

    thanks
     
  17. AK-47

    AK-47 Banned

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    i've been having the same problem, even though my body weight has gone up my banch has stayed the same in about 3 months now
     
  18. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    fuckers are tough :mad:
     
  19. Phineas Q Stork

    Phineas Q Stork Active Member

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    Try moving the shoulder press 5x5 to Wednesday and instead of doing 5x5 on lat pulldowns, just do something like 3-4x10-15.

    From what I understand, when progress stalls, most of the 5x5 programs will have you go to 3x3 to try and break some more records then deload and start all over with 5s
     
  20. dmaestro

    dmaestro New Member

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    a+
     
  21. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    I've been stuck for a long time too. I'm working on my form now and working the tricepts hard to increase it.
     
  22. Falconer

    Falconer OT Supporter

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    You need a Russian PL cycle.

    How do you feel about benching 4-5 days a week? It's very low volume each day and results more in neurological adaptation rather than hypertrophy. You won't overtrain, nor will you feel tired after the workouts, but you need to be able to do it 4-5 times a week.
     
  23. about:blank

    about:blank Whether you think that you can or that you can't,

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    4 days a week sounds resonable. Tell me more :eek5:
     
  24. forum95

    forum95 Come see bout us OT Supporter

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    got any articles?
     
  25. TXLBS

    TXLBS New Member

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    Ask Stork or GTLifter, they know all about bench progress :o
     
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