Gettin' stuck!

[MrPink]

Hey guys...

Well, actually I have a major problem with my Bench Press.
I got stuck for about 3 weeks now and I don't know what to do.
I start Bench Press by doing 1-2 light sets for warm-up, after that I put on the full wheight and try to do 5 sets for 5 reps with that wheight. Rest between the sets is about 3-5 Minutes.

So, maybe you could gimme some advice to improve my strength.

My routine looks like this:

Monday (sets x reps):
Flat Bench Press 5x5
some Triceps excersice (cable extension) 3x12-8
some Shoulder exercise (like side raise, upright rows,...) 3x12-8
sometimes 2 sets of Shrugs

Wednesday:
Deadlift 5x5
Chin ups 3xmax.Rep
Rows (barbell or dumbell) 3x8-12

Friday:
some Chest exercise like dumbell press, maschine press, wide-grip bench press,.... 3x8-12
Shoulder Press (dumbell or barbell) 5x5
French Press (EZ or dumbell), close-grip Bench Press 5x5

Saturday:
Squats 5x5
Biceps curls 4x12-6
sometimes calves with 1-2 Sets

Maybe you've got a clue what the problem could be?
Shouldn't I perform the bench sets on friday to failure?
And would you also please rate my routine in general!
Thanks!

 

[Nonerz]

do you have a sticking point? maybe try board presses...

what about speed work? speed work will definitley help you.

 

[MrPink]

Well, last weeks my sticking point was in the upper part of the movement. So I guess the problem seems to be my triceps, right?
This week it even began to stuck in the middle part of the movement. Very strange...

Speed work like described in the Westside-Method?
So you think I should replace my friday chest work by a speed session of 7-9 sets with just 3 reps?

I tried this some weeks ago, but the feeling in the chest wasn't that good at all. No pump, no exhaustion and so on...
Due to that I decided to replace the speed day by a light bench day with higher reps.

 

[Backlash]

You probably also need to do more warmup sets for bench. Do more warmup sets of just 2-3 reps working up closer to your working set, rather than doing 2 high rep very light sets and then jumping straight to working weight.

 

[MrPink]

Btw, thanks to both of you for your replies!

But wouldn't it be too much of pre-exhaustion by doing more warmup sets?
So you recommend to do about 5 warmup sets (more wheight added at every set) and the start with the 5x5-Method?

And what do you think about my routine in general?

 

[Nonerz]

Well, last weeks my sticking point was in the upper part of the movement. So I guess the problem seems to be my triceps, right?
This week it even began to stuck in the middle part of the movement. Very strange...

Speed work like described in the Westside-Method?
So you think I should replace my friday chest work by a speed session of 7-9 sets with just 3 reps?

I tried this some weeks ago, but the feeling in the chest wasn't that good at all. No pump, no exhaustion and so on...
Due to that I decided to replace the speed day by a light bench day with higher reps.

I'd check out the stickies on Training Methods...they run through the WSB program. I don't think the goal of speed work is a pump or exhaustion, but I can see where you didn't think it was doing anything for you...but it is!

Sounds like your lockout is the problem...what kind of grip (wide/narrow) do you use?

 

[Mike_Rojas]

Board Presses, Floor Presses, Rack Lockouts, and Decline Benches could all be used to help improve your bench. You might also need a break from training.

 

[MrPink]

I use a narrow grip.
Just on friday I sometimes use a wide grip.

So you think the routine is ok?

 

[MrPink]

Ok, let's put things together:

1. Change the exercise from time to time (every 1-3 weeks?).
2. Replace the firday chest workout by speed training à la WSB

Rest fits?

 

[Nonerz]

You'll get more replies tonight...just be patient! Not everyone can post at work!!

BTW, is your handle a reference to "Reservoir Dogs?" Good movie!

 

[CobraUTAH]

I'd say stop doing chest twice a week. I'm on 5x5 as well and do chest every monday. You might also want to try 5x3 or 3x3 for a few weeks and then return to the weight that kicked your ass and kick it's ass.

 

[WalkingBeast]

For strength Id definately recommend more rest between sets. Aslong as it takes to get psyched up and ready for that set.Even if it takes 20 minutes. Some caffiene and ephedrine works wonders also. Take a "Speed Stack" or "Extreme Ripped Force" or 2 and maybe a few granola bars during your workout. Hope that helps

 

[MrPink]

BTW, is your handle a reference to "Reservoir Dogs?" Good movie!

Indeed it it!
It's my fav movie and I love the character of Mr.Pink!

CobraUTAH
I'd say stop doing chest twice a week

I just started doing chest twice a week about 6 weeks ago.
Before that I did it just one time a week and there I got stuck the first time, so I tried this kinda Westside-related routine with 2 chest workouts a week.
First it worked great, good progress and so on, but now I even stuck there...

But I'll give a try to your hinds! Thank you!

 

[crew9]

Btw, thanks to both of you for your replies!

But wouldn't it be too much of pre-exhaustion by doing more warmup sets?


And what do you think about my routine in general?

Warming up properly won't pre-exhaust you because its warming up. Here's what I do for warming up.
135x8-10 then rest for about a minute maybe less
135x8 rest for less than a minute
185x1-2 this is just getting my muscles used to heavier weights
then i start my workout with 225x8-10 and go from there.

 

[Nonerz]

For strength Id definately recommend more rest between sets. Aslong as it takes to get psyched up and ready for that set.Even if it takes 20 minutes. Some caffiene and ephedrine works wonders also. Take a "Speed Stack" or "Extreme Ripped Force" or 2 and maybe a few granola bars during your workout. Hope that helps

I don't know about 20 minutes...that seems like a lot of time to be sitting around in the gym. Go by how you feel. Your heart rate should come back down a bit and you should give yourself enough time to set up properly--I don't like to rush that part.

Do you really eat granola bars during your workout? Isn't it too late by then to reap the benefits (if any) by then? I've heard that chicken & oats are a good meal...protein and energy. I personally don't like to eat too close to my workouts...definitely nothing filling.