Bench not going up

Discussion in 'Fitness & Nutrition' started by moses, Jun 19, 2007.

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  1. moses

    moses OMGWTFBBQ

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    my squat and DL's are coming along, but i struggle on bench. Also same thing with pull ups/downs.. can't seem to make progress. Maybe time i change up from the bill starrs routine and focus a lil more on upper body?
     
  2. The Boy Bastard

    The Boy Bastard Bewbie's??

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    How long have you been on the current routine and how long have you been stuck at your current weights?
     
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Don't be a fucking tool
     
  4. moses

    moses OMGWTFBBQ

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    i'd say 6 mos on the routine, but i see gains everywhere except bench and pull ups. I'd say i've been stuck on bench and pull ups for over a month :(
     
  5. moses

    moses OMGWTFBBQ

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    change what is needed, i get that. which is why i asked should i include more upper body training? I honestly don't know why i'm lagging behind here.
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    So, you are doing the bill star routine?
     
  7. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Yes, get in more shoulder, lat, and back work, tri's too it will all in teh end help out.
     
  8. moses

    moses OMGWTFBBQ

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    yes, the modified one that christophers posted awhile ago.
     
  9. chickenadobo

    chickenadobo New Member

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    do some extra shoulder work.
     
  10. The Boy Bastard

    The Boy Bastard Bewbie's??

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    A month isn't very long when you consider many things. Like mentioned above, you might focus on supporting groups a little more, pushing them more than you already do.
     
  11. moses

    moses OMGWTFBBQ

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    i'd say in the past 3 months i've maybe added 10 lbs to my bench, is that average or below?

    please keep in mind, i know my numbers are low. i'm struggling with 105 on my bench, but squatting 160 right now
     
  12. The Boy Bastard

    The Boy Bastard Bewbie's??

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    Depends how much you weight too, especially if you're one of those people who started with 70 lbs their first time out. Also consider asking someone who has more experience to watch your technique and look for deviations, this can be a big factor as your reach your current plateau.
     
  13. chickenadobo

    chickenadobo New Member

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    i'd say 6 months is plenty of time to warrant a routine switch. 2 lower days 2 upper days. 1st upper day would focus on bench. 2nd would focus on overhead press and cg bench. this has helped my lagging upper body after I got off the bill starr.
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Why the fuck would you switch if a majority of it is working, fix whats broken.
     
  15. alwayz

    alwayz OT F+N lurker crew

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    I had the same problem with my bench. Instead of changing my complete routine, I am supersetting dumbell flys with/before my bench. on my 4th week, seems to be helping:)
     
  16. chickenadobo

    chickenadobo New Member

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    i kept the same 5x5 principles on the squat and dead and was still squatting twice a week like on the bstar. chill dood.
     
  17. Uglybob69

    Uglybob69 I miss beer.

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    Eat more?
     
  18. spdrcr

    spdrcr OT Supporter

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    Do you have a lifting partner? I think for bench it helps to have someone spotting so you can push a bit more weight. I know without a spotter, I've been hesitant to go add too much to my bench. With squat and deadlift, it's easier to get away if there's too much weight.
     
  19. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    When I was on bill starr my bench progressed to 225x2 and I got stuck. It seems like tons of people's benches stall on the bill starr around this forum.
     
  20. evolude

    evolude OT Supporter

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    you guys need to switch to seventh circle routine
     
  21. lawrencel715

    lawrencel715 New Member

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    when you're lagging on one part of the bill starr, doesn't it tell you to deload, and then bring it back up again, where the 4th week or so should be the weight you were first lagging?

    you could probably do that...
     
  22. moses

    moses OMGWTFBBQ

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    i'm starting to think like this also
     
  23. bear

    bear frankly rover i dont give a "woof

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    This routine added about 30 lbs on my bench in 2 months. Im half way through a second cycle and I feel a bit stronger now. Cant wait to see what I can 1repmax in a few weeks. :x:

    http://www.bigcat844.com/bench-workout.html
     
  24. Sgt. Dignam

    Sgt. Dignam Guest

    chances are that your block is only mental. I also think that it can contribute to your routine as well. Post your routine.
     
  25. moses

    moses OMGWTFBBQ

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    modified bill starrs routine that christophers posted awhile ago

    mon
    squat 5x5 (increasing weight each set)
    DL 5x5 (increasing weight each set)
    Bench 5x5 (increasing weight each set)
    incline db bench 15-20 reps x 2

    tues: try for 30 minutes interval cardio (2 minutes on 2 off)

    wed:
    light squats 4 sets of 8
    good morning 3x10
    DB shoulder press 5x5
    Pull downs 5x5 (increasing weight each set)

    thurs same as tues

    fri or sat
    squats 5x5 fifth set +5 weight
    db tri ext 15-20x2
    bent over rows 3x10
    incline bench 5x5

    sat/sun off

    i'm not gonna lie, i don't always make it in on cardio days.
     
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