2 issues needing feedback

[brad34]

Current stats: 33, 6'4", 205lbs

1) Bench pressing
Been lifting steadily for about 3 1/2 months. When I started I was benching 115 lbs, I quickly moved to 125lbs, then to 135 lbs. I am stuck at 135lbs. Weird part is, seems like if I put two 35lb and two 10 lb weights on the bar, I am OK. If I put two 45lb on the bar I have a harder time..same weight..this has got to be all mental huh??? If I bench first thing I am OK, if I bench after having done other lifts, I suck. This is the only lift I have trouble with, all other types I am making good progress and lifting respectable weights. (for example: deadlifts started at 135 and I am up to 225lbs.

2) Weight loss
I have lost 26 lbs since I started working out (4 months ago). Seems I have hit a wall, I am eating the same, working out the same. I still have fat to lose in my gut. I have put on a very noticeable amount of muscle..have I reached a point where added muscle weight is overshadowing fat loss?

Thanks!

 

[dabuffguy]

Current stats: 33, 6'4", 205lbs

1) Bench pressing
Been lifting steadily for about 3 1/2 months. When I started I was benching 115 lbs, I quickly moved to 125lbs, then to 135 lbs. I am stuck at 135lbs. Weird part is, seems like if I put two 35lb and two 10 lb weights on the bar, I am OK. If I put two 45lb on the bar I have a harder time..same weight..this has got to be all mental huh??? If I bench first thing I am OK, if I bench after having done other lifts, I suck. This is the only lift I have trouble with, all other types I am making good progress and lifting respectable weights. (for example: deadlifts started at 135 and I am up to 225lbs.

2) Weight loss
I have lost 26 lbs since I started working out (4 months ago). Seems I have hit a wall, I am eating the same, working out the same. I still have fat to lose in my gut. I have put on a very noticeable amount of muscle..have I reached a point where added muscle weight is overshadowing fat loss?

Thanks!

Use dumbbells every other chest workout. it wil elp strengthen your stabilizers. And do shoulder day all by itself so you gain some shoulder strength. Dumbells and shoulder presses will help bring your bench up some.

I was stuck at 225 for reps for a long itme, like 2 months. I stopped doing flat bench, and didi incline bench instead, and made progress there as I usually do incline secondly. I went up 20 lbs on incline in like 3 weeks, and guess what? My flat bench went up by 10 lbs for reps without even doing it. You gotta train all angles with barbells and dumbells to get the "full monty".

 

[keasbey]

post your work out schedule. you might not be forgetting some lifts that will help increase your bench more quickly

 

[brad34]

post your work out schedule. you might not be forgetting some lifts that will help increase your bench more quickly

I've been doing this program religiously for 7 weeks now:

Monday
Bench press barbell
Inclined bench dumbell
Dips
Barbell curls
Hammer curls
Skull crusher
Tuesday
Squat
Leg extensions
Calf
Deadlift
Abs
Wednesday
Shoulder press dumbell
Standing laterals
Front delta raises
Upright rows
Cardio 15 min HIIT Bike
Thursday
Lat pull downs
Bent over rows
Shrugs
Deadlifts
Pull ups
Abs
Cardio 15 min HIIT Bike

 

[dabuffguy]

I've been doing this program religiously for 7 weeks now:

Monday
Bench press barbell
Inclined bench dumbell
Dips
Barbell curls
Hammer curls
Skull crusher
Tuesday
Squat
Leg extensions
Calf
Deadlift
Abs
Wednesday
Shoulder press dumbell
Standing laterals
Front delta raises
Upright rows
Cardio 15 min HIIT Bike
Thursday
Lat pull downs
Bent over rows
Shrugs
Deadlifts
Pull ups
Abs
Cardio 15 min HIIT Bike

Deadlifts tuesday and thursday plus squats tuesday? That's too much stuff bro on the legs. Bicep curls on chest day? That's a no-no IMO.

Do all your muscle groups in the same day. For example, here is my routine and I am making fantastic progress:

Monday: Chest, tris. Chest and tris work together.

Tuesdy: Back (rows, pull downs, etc), bi's. Back and Bi's work together

Wednesday: Deadlifts. Just deadlifts. Kill yourself on deads.

Thursday: Shoulders, abs

Friday off (party night, no I don't drink)

Saturday: Legs (squats, leg presses, calf raises etc) Honestly, I dont do hammie curls, cuz deadlifts rape my hammies.

Sunday: The day of rest.

Monday, start all over

 

[highlander555]

Deadlifts tuesday and thursday plus squats tuesday? That's too much stuff bro on the legs. Bicep curls on chest day? That's a no-no IMO.

Do all your muscle groups in the same day. For example, here is my routine and I am making fantastic progress:

Monday: Chest, tris. Chest and tris work together.

Tuesdy: Back (rows, pull downs, etc), bi's. Back and Bi's work together

Wednesday: Deadlifts. Just deadlifts. Kill yourself on deads.

Thursday: Shoulders, abs

Friday off (party night, no I don't drink)

Saturday: Legs (squats, leg presses, calf raises etc) Honestly, I dont do hammie curls, cuz deadlifts rape my hammies.

Sunday: The day of rest.

Monday, start all over

Seems like a pretty solid routine if you're willing to lift five days a week. I really like your day of nothing but deads. I've been doing a 3 day split that has chest and back on one day, legs and shoulders on another, and in between I have a day for nothing but deads and cleans. I only train for sports, and that seems to work for me.

 

[dabuffguy]

Seems like a pretty solid routine if you're willing to lift five days a week. I really like your day of nothing but deads. I've been doing a 3 day split that has chest and back on one day, legs and shoulders on another, and in between I have a day for nothing but deads and cleans. I only train for sports, and that seems to work for me.

one word:

Dedication.

 

[brad34]

Deadlifts tuesday and thursday plus squats tuesday? That's too much stuff bro on the legs. Bicep curls on chest day? That's a no-no IMO.

Do all your muscle groups in the same day. For example, here is my routine and I am making fantastic progress:

Monday: Chest, tris. Chest and tris work together.

Tuesdy: Back (rows, pull downs, etc), bi's. Back and Bi's work together

Wednesday: Deadlifts. Just deadlifts. Kill yourself on deads.

Thursday: Shoulders, abs

Friday off (party night, no I don't drink)

Saturday: Legs (squats, leg presses, calf raises etc) Honestly, I dont do hammie curls, cuz deadlifts rape my hammies.

Sunday: The day of rest.

Monday, start all over

Thanks for the reply..I think I will format my workout some based on your info. Interesting on just deadlifts one day..

 

[TheOak84]

post your work out schedule. you might not be forgetting some lifts that will help increase your bench more quickly

or you might be over training

 

[ceo]

Are you keeping a logbook to track your progress? If progression has stopped on a lift, switch to a different lift and progrss on that until you can't progress anymore...then find another lift, etc.

So, if you can't progress on flat bench, start doing incline. When you can no longer progress on incline, go do seated hammer press, then high incline smith press, then flat dumbell press...you get the idea? You can always come back to that exercise later, and you'll find that you will be stronger on it.