bench rant :( ahh

[leatherface]

Ok, just got done training and its time to rant again. Back in the beggining of May I maxed out on the bench and deadlift. I hit 265 on bench and 360 on the DL. I then did WS until the end of July, and my new bench 1RM was about 275, and DL was 365. WS did greatly improve my box squat, GHR, goodmorning, and accesory lifts though, just not the main 3 lifts. So I decided to do a modified 5x5 program which i have posted on here a few times. Now I started using 210 for 4 sets of 5 reps on bench, then I missed my bench day next week, and the week after I did 215 for 4 sets of 5 reps. So after 3 weeks I decided to change things around a bit and kinda start over. I just got finished with my bench workout today, and was doing 210 for 4x5 again, and only got 3 reps on the last set? I'm not sure why, and I dont really think it was a 'bad' day, b/c even 215 seemed too hard 2 weeks ago. I hit 225 x 5 like 6 weeks ago as well. Anyhow my point is my bench is VERY stagnant, and no matter what I do i seem stuck. I try to hit my weak points, i eat/sleep good. I did change to more of a PL style about 2 months ago, but that didn't effect a whole lot. Anyhow I'm not even sure if anyone can help but damnit im getting frustrated. I was hoping for 300 by now, and i bet i can't get 280.

 

[leatherface]

Actually, on May 12th, i hit 270 on bench , so its went up like 5lbs in 3+ months.

 

[thebrute]

have u tried doing any ME exercises for the bench like lockouts, board presses, floor presses, pin presses, etc. When I started doing ME movements, my strength started going up big time. tb

 

[revexrevex]

The thing about Bench Press... atleast for me.... is that if you consistently do it.. it will quickly plateu

 

[Mike_Rojas]

Leatherface - I sent you a PM

 

[Devastation]

sounds like you have problems... pm me and i'll take time to help you. may not be right away though

 

[leatherface]

Yes, I did/do board presses, floor presses, and speed work still. And im only hitting my chest 1 time a week right now, and im not overtraining. Everything seems right, I even feel good, just my strength is plateauing for no reason it seems. I've varied everything, and tried different programs. Something has to work, I just don't know what.

 

[thebrute]

keep doin with what your doin and swap out certain exercises by creating goals for them. also, do some speed work to help out. view my progress here:
www.trainordie.com/trainlog.html
to get some ideas. hit me by email or PM if you have any more questions. tb

 

[leatherface]

"keep doin with what your doin and swap out certain exercises by creating goals for them"

what do you mean creating goals for certain exercises?

 

[leatherface]

Ok im still lost. What about...
Day 1 - Back/Oly lifts/delts
Day 2 - Chest(bench)/Tri’s/grip
Day 3 - Quads/Hams/plyos
Day 4 - off
Day 5 - Bench/Abs

still not sure what rep/set scheme i would use either. Blah..i hate being lost as hell.

 

[crew9]

eat more

 

[thebrute]

here's an example, i had a goal to hit 700 on rack lockouts..once i did, i changed them out for wide-grip lockouts. when i did 700 on those, i changed them out for reverse band bench. see the pattern?!! i hope this helps. tb

 

[bignate73]

where is speed day?

 

[leatherface]

"eat more"

im trying to maintain my weight, although I do eat alot.

And as for speed day, i've been doing speed work since May and it hasn't been doing too much. Just looking for some ideas, maybe someone else has been in this same situation. BTW, even though the speed stuff hasn't helped me out too much, i still continue to do it.

 

[leatherface]

Ok yet a new idea..how about this

Monday - Shoulders/Tris/Abs/grip
Tuesday - Quads/Hams/lower plyos
Thursday - Chest/Bis/Grip
Friday - Back/Oly lifts/Abs
a modified 5x5 routine
ill do that for one week then something different for the next week with the same split..like i go to 3RM's or 5RM's, or rep out at 60% of my 1RM or something..then the next week back to 5x5 thing but ill up the weight by 5lbs. so in essence its like this
Week 1 - Modified 5x5
Week 2 - different rep/set scheme
Week 3 - Modified 5x5 + 5lbs on main exercises
Week 4 - different rep/set scheme
week 5 - Modified 5x5 + 5lbs

i guess ill see how that goes

 

[thebrute]

not a bad plan...but where is the speed work? tb

 

[leatherface]

Speed work is done on the 5x5 stuff..here let me post an example 2 weeks

Week 1

Monday - Shoulders/Tris/Abs/grip
Tuesday - Quads/Hams/lower plyos
Thursday - Chest/Bis/Grip
Friday - Back/Oly lifts/Abs


Monday -
Standing Overhead Press 4x5 3 min rest
*Speed Bench + mini’s 4x3 45s rest
Front/Side/Bent Raise 1 x 8
Close Grip Bench 4x5 3 min rest
JM Press 2 x 7 2 min rest
Tricep Kickback 1 x 12
4-6 Sets of Ab stuff/superset with grip work


Tuesday -
Squats 4x5 5 min rest /superset with plyos
ATF Squats 2 x 3 4 min rest
Speed Squat ATF 4 x 2 45s rest
Glute Ham Raise w/ 3 dif. angles 3 x 5 1 min rest
Leg Curl 1 x 8

Thursday -
Flat Bench 4x5 3 min rest
*speed Overhead Press 4 x 3 45s rest
3board press 2x6 2 min rest
Ez-Curl 2 x 5 3 min rest
Concentration Curls 2 x 8 2 min rest
Wrist Roller 1 x 1(up and down)
4-6 sets of Ab stuff

Friday -
Deadlift 4x5 4 min rest
Hang Snatches work to 3RM
Bent Barbell Rows 2x10 2 min rest
2-4 sets of grip work



Week 2

Monday - Shoulders/Tris/Abs/grip
Tuesday - Quads/Hams/lower plyos
Thursday - Chest/Bis/Grip
Friday - Back/Oly lifts/Abs


Monday -
Standing Overhead Press work to 3RM
Standing Overhead Press, Rep out with 135
Upright Rows 3 x 12 2 min rest
Close Grip Bench 3x10 2 min rest
Incline Close Grip Bench 3 x 5 2 min rest
4-6 Sets of Ab stuff/superset with grip work


Tuesday -
Squats work to 3RM
ATF Squats 3 x 8 4 min rest
Unilateral Leg Curl 2 x 5
Glute Ham Raise w/ 3 dif. angles 3 x 5 1 min rest
Sprints


Thursday -
Flat Bench work to 3RM
Flat Bench, Rep out with 165(BW)
Decline Bench 3 x 8
Wrist Roller 1 x 1(up and down)
4-6 sets of Ab stuff

Friday -
Deadlift 3 x 10 4 min rest
Snatches 3RM
Lat Barbell Rows 2x6 /superset
Pull Ups close/in 2xfailure
2-4 sets of grip work

 

[Exodus]

yet another reason i belive linear periodization is not for over 50% of the population.

i hope you find something that works.

again.......... i think you should go back to wsb......... and in your accessory movements, keep them above 8 reps.........

X

 

[thebrute]

well, give that a try for now and see how it work for ya. email me or PM me if you have any questions. tb

 

[leatherface]

"again.......... i think you should go back to wsb......... and in your accessory movements, keep them above 8 reps........."

I'm def. going to go back to WSB and try that, but I wanted to wait a couple months first just to try something else. When I do go back I will keep all the accessory movements 8+ reps though Thats one big mistake i made last time. I think I will also throw in benching squating and deadlifting though b/c hitting those movements just indirectly doesn't seem to work for me.

I guess I'll give this routine I made up a try for atleast 4-8 weeks and see how it goes.

 

[Gigantasor]

When I found myself getting real stagnant I begain doing a lot of 3" presses and 1/2 benches. I was able to load the weight and increase the volume. I also started to do a lot of blood volume training and mix it up with the dummies a bit.

End result was more of a mental break through. Once my mind started to be believe that the weight was lighter it was obviously easier to move. In my own experience the mind/body link often causes these pleatues to develope very quickly.

When I was able to convince myself that I could handle the weight I was able to make huge jumps in my PR's.

Good luck man. I know what i have said is obvious but sometimes I can't help myself.

 

[Lord_Suston]

eat more and you need to find out where you bench is sticking and blast that weak spot