Platue for Bench

[stalker23]

ive been stuck on a platue for bench for a long time now. I am dissapointed to even say i have loss power. I WAS doing 160x5 for four sets, and now i can barly do that for one set.

I dont know what im doing wrong. I triend Bill Starrs 5x5 for intermediates, and i worked up to my current 5 RM, which was 160, and wehn i treid to get 165 for 5 reps, i failed and only got 4.

I know that when i am going for the heavier weights, my form goes to hell, so maybe resetting will allow me to perfect my bench form. my elbows tend to flare out (not at 45 degree angles), and one arm raises faster than the other. the weight also seems to be to far towards my head (near the top of my chest)

Any suggestions....should i reset and try to go at the 5 x 5 again thsi time making sure i use proper form, and if i dont, i also dont count the rep?

thanks

 

[s8nlilhlpr]

No, from what it sounds like your form needs a lot of work. Also, how often have you been benching? Could be just trying to increase it too many times a week also. I would practice for a week or 2 on just keeping your body TIGHT and elbows in. ALso, the weight shouldn't be over your head, more towards your nipples. Once you nail the form, then yes start the 5x5 again, its a great program.

 

[oso0690]

From what I see, since you actually DECLINED in strength, you may be overtraining or not working enough. If you have been killing yourself in the gym, I think that you should take it easy for a week or so and then go towards the Linear bill starr 5x5 instead of the intermediate one. With the linear, you have a few sets of perfecting your form because of the easier weight. I recommend you using periodization once you stop gaining from the linear.

 

[rick_hfh]

Yes, def work on your form. Try working lighter weights till you get form down. If you keep getting stronger without good form you can get hurt.

As far as strength goes what is your diet like? If you are not taking in enough carbs or protein you can lose strength. When I started lifting I thought supplements were the answer. Since then I have learned diet is key to gaining anything. You will gain more from a sound diet than any supplement. I don't know if you are looking for diet advice but a lot of people use their bodyweight in pounds x 16-20 calories per pound to gain weight-strength.

 

[zaxxon1982]

Are you eating enough? What's your diet like?

 

[stalker23]

i tried taking a break after i began decreaseing in the amount of weight i could do. When i came back from this break i could barly do 160 x 3. I then proceeded to try bill Stars 5x5, and in my fourth week ive stalled at 160x5...which was my 5 RM.

Is it possible to do this, jsut by changing your form (for the worst)? which would explain why ive all th sudden gotten weaker.

 

[theprofessor]

Are you eating enough? What's your diet like?

 

[Cynical Simian]

Do two things when you restart the (linear) 5x5:

1. Like s8nlilhlpr said, change your form. Read the bench press sticky in the PL forum.

2. Increase the weight in smaller increments. You're not going to be able to make consistent weekly jumps of 5 pounds when you're benching in the mid-100s.

 

[anthrax]

Stronger back and deltoids may help too...

(If you chest is very strong compared to your back, you'll need the latter to catch up before you can break your bench plateau)

 

[Illuminati]

Stronger back and deltoids may help too...

(If you chest is very strong compared to your back, you'll need the latter to catch up before you can break your bench plateau)

stronger TRI's