My Bench has been stuck at 285 1rm for a long ass time.

Discussion in 'Fitness & Nutrition' started by ACLdestroyer, Jan 2, 2007.

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  1. ACLdestroyer

    ACLdestroyer OT Supporter

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    About 9-10 months if I remember correctly. It could be because I really started focusing on Deads and Squats and have been benching alot less frequently. Whatever it is Im at a loss for where I should go from here to try to get to my year long bench goal of 315. Any ideas?

    Ive was on the 5x5 routine for awhile and 3 months ago I switched to more of a BB routine (12,8,6,3 reps)

    My current typical chest day looks like this:

    Bench 185 x 12 Incline 155 x 12
    205 x 8 165 x 8
    225 x 6 175 x 6
    245 x 3 185 x 4
    maybe 255 x 2 or 3.

    Then I rotate in Decline, Pull overs, Cable Flys, and DB work.


    Damn, posting these numbers is sobering for me.
     
  2. ACLdestroyer

    ACLdestroyer OT Supporter

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    Before F&N starts flaming, I know that nobody here cares about the 1rm max.
    I just like using it as a reference/goal.

    Id love to get to 315 x 5. Then re-evaluate for my next goal. I realize I probably have a shitload of work ahead of me to get near that.
     
  3. TZ

    TZ Banned

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    i care about a 1rm. and holy shit, ...that IS a long time to be stalled. is your diet good? getting enough protein?

    but personally i would work on sets with less than 5 reps. also maybe try incorporating other pressing movements.. incline, overhead , and dips
     
    Last edited: Jan 2, 2007
  4. ACLdestroyer

    ACLdestroyer OT Supporter

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    My diet can always be better, but I think it is ok. Frankly, about the time my bench stopped growing is when I discovered that my squat and dl were seriously pathetic. I will add some overheads and dips and hope that helps.

    Why the lower reps?
     
  5. TZ

    TZ Banned

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    it's worked for me. my bench is just around 285 actually as well but I've been steadily increasing for awhile.

    u gettin a lot of protein, right? that's pretty crucial i think
     
  6. ACLdestroyer

    ACLdestroyer OT Supporter

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    I am getting enough. I think maybe I should start tracking my diet a little better. What does everybody use?

    I have been eating pretty fucking dirty though.
     
  7. TZ

    TZ Banned

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    i drink 2 protein shakes a day thats all...and i shoot for 5 meals a day not including shakes. all high in protein and generally clean. i think i usually get around 250-325g protein a day

    right now just max milk and on chocolate whey
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    if you want to improve your 1RM, why would you do high reps?
     
  9. Mojo

    Mojo New Member

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    i know your further than i am but i was once stuck at 225lb as my 1rm 4 months ago. i wanted to do that for reps and i got to it within that time. what ive done was have a dedicated arm/shoulder day where i did heavy pressing movements involving shoulders/triceps (mainly military press/push press for delts & dips/skullcrushers for tris).
    heres a great article to check out: http://www.elitefts.com/documents/bench_like_a_stripper.htm
     
  10. ACLdestroyer

    ACLdestroyer OT Supporter

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    Well, like I said, I want to eventually to big numbers for high reps. What has worked for me so far for goals is aiming for improved 1rms. That appears to have stopped working for me so now I want to know what to do do lift Heavier for more Reps.
     
  11. ~stangzorized~

    ~stangzorized~ New Member

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    If you haven't been changing things up at all, do you think you're going to improve at all?
     
  12. evolude

    evolude OT Supporter

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  13. michael

    michael FLORIDA > *

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  14. MaineSucks

    MaineSucks OT Supporter

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    where is your sticking point and what does your set/rep scheme look like when you are maxing out?
     
  15. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Do you have a spotter?
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    the routine listed in your original post doesn't look like a good one for improving your maximal strength
     
  17. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Ceaze could you suggest a rep scheme?

     
  18. ACLdestroyer

    ACLdestroyer OT Supporter

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    No, I dont. The more I think of this the more I realize its a problem.

    I will read up.


    Sticking point is about 1/3 of the way up. Max scheme usually looks like
    185 x 5, 225 x 5, 245 x 3, 275 x 1, 285 x 1.
     
  19. ACLdestroyer

    ACLdestroyer OT Supporter

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    This sounds interesting. I dont do any serratus work, should I? My tri progress has slowed too.
     
  20. KIDRR

    KIDRR Duck dog>* OT Supporter

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    Don't listen to this guy he benches like 205lbs :ugh:


    What you need to do is lift heavy and hard every week along with eating a lot of good food per day (4000 cals min). Also ATLEAST for your last 2 sets get a spotter you should be going until failure and having the spotter help you with the last rep. If you max out at 285 thorw a couple of 2 1/2 pound plates on there and i'll bet you can get a rep out in a week or two. Just keep adding a tiny bit of weight every few weeks and I'm sure you'll hit 315 in 2-3 months.
     
  21. timberwolf

    timberwolf New Member

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  22. ACLdestroyer

    ACLdestroyer OT Supporter

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    Damn, It appears I really need to find a workout buddy. All my friends are lazy skinny skater kids. Time to do some networking at my gym. Or maybe Ill just get more used to asking a random broly for a spot.
     
  23. TZ

    TZ Banned

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    I just ask random people for spots whenever I need them. At first I felt a little uncomfortable but since I do it every bench workout I just go up and ask .. people are always nice about it. I like pushing myself in my workouts and i don't want to mess up and fail and end up with 250+ pounds on my chest/stomach :mamoru:
     
  24. KIDRR

    KIDRR Duck dog>* OT Supporter

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    Yeah mayng, just ask people for a spot they don't mind. Well this one old guy ran away when I asked him for a spot once but that's 1/1000
     
  25. MaineSucks

    MaineSucks OT Supporter

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    99% of the population has no idea how to give a hand off. Tell the person how you like it :)naughty:) I cant stand people that just shrug the weight up and once its out of the rack take all the pressure off, you gotta have them walk the weight out and transition it to you... but thats just me and moving 500+ kinda requires a good hand off
     
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