SF 5x5 Bench progress problems . . . what else? LoL

[Protobuilder]

Hey guys -- hoping you can help me out w/ this. I'm running SF 5x5, I'm in week 10, and I'm really having trouble making my 1x5 bench goal. I've tried to get 1x180 for about 4 weeks now, and was getting an extra rep each time, but last week it dropped a rep. Here's what's bothering me the most -- my bench really hasn't moved at all in a whole year of training. Now, most of that year was crap BB'ing newbie stuff, but in November I started doing around 160-165 on bench, figuring that was roughly 20% below my 1RM, so I started there and worked up over several weeks to 180 (using 1.25 lb. plates where needed), and I've been stuck for like a month now. So, doing the linear progression ramping thing apparently didn't work for me on bench b/c I got stuck at exactly the same spot I'm always stuck at -- 180. I followed the SF 5x5 thing exactly and didn't monkey around w/ the sets/reps, etc.

So now I'm trying to figure out what to do next. I can change the "means" of training and go to a slight incline bench (which I actually feel in my chest MORE than I do w/ flat). Some people say that if you stick to one movement too long, you build up "reactive inhibition" or w/e (I'm no scientist), and your performance actually suffers and you need to change it up to a new lift that'll have some transfer to flat bench. But I know glenn and madcow think people change the "means" too frequently, so they'd probably suggest I change the sets/reps/load, etc. The question is how to do that. Should I keep the %1RM high and do more sets of doubles w/ 180 or something? Or should I go to several sets of 8 w/ 165? Or maybe start doing singles w/ 190, hoping that it'll make 1x5 w/ 180 easier? Or should I just drop back down to 160-65, and reramp back up to 180, trying to bust the plateau?

Any advice is welcome. I normally don't sweat not being able to get the lift but it pisses me off that my bench hasn't budged really at all. Frankly, I don't care what my bench numbers are, I'm just doing it b/c it uses so much of the upperbody musculature.

 

[nelmsjer]

Protobuilder, are you gaining weight? How are the squats and deadlifts progressing?

 

[Cynical Simian]

I'd say a reramp should be your first option if everything else is still progressing pretty well at 5 reps. You might also try decreasing the weight/number of your warm-up/ramp sets. Something like doing fewer reps with your set 3/4 weights might be a good place to start since that'd allow acclamation to higher weights without leaving you as fatigued for the top set.

 

[Protobuilder]

Thanks guys.

Nelmsjer -- I've started gaining weight. I was holding steady on purpose b/c I'd finished a long cut (so, technically, my relative strength has gone up I guess). But yeah, now I'm gaining weight again. Squats are still moving (slower now though). Rows, DL, military are all good.

CS -- thanks. I should've mentioned that I'm struggling w/ 1x180 after already reducing my 4th set to 3 reps. I've considered turning it into a single and maybe even reducing the 3d set volume, but I hate to basically launch into a sloppy set of 1x180 w/o much prep work just so I can get that extra rep or two. What'll happen next week? There won't be much room to maneuver.

What do you guys think of working w/ a lighter weight for more reps, or maybe a heavier weight for doubles?

 

[Cynical Simian]

I hate to basically launch into a sloppy set of 1x180 w/o much prep work just so I can get that extra rep or two.

Is the term "prep work" even appropriate if it hinders instead of prepares you? The volume that the ramped sets add is useful for building capacity, but if it's keeping you from getting that "extra rep or two", you might want to scale it back a bit.

 

[Madcow2]

One thing I would do is try to identify where you are weak and what in your bench breaks down. Use this information to decide whether to use accessory work and/or swap the exercise for a period.

That said, you need to change something at this point so why don't you try 3x2 or 3 sets of doubles at 180 (so 6 reps total at that weight rather than 5 but close enough and you deal with time/density factor instead while holding intensity and workload relatively constant). Take the time you need between sets and get all your reps. With time between sets you shouldn't have any trouble getting everything as well as some progression going. Make small jumps in weight, use time to your advantage. Later on drop a set of doubles if need be to keep it going if your other lifts are still moving. I think after a period of this you'll find your best set of 5 breaks through 180 nicely.

 

[Protobuilder]

One thing I would do is try to identify where you are weak and what in your bench breaks down. Use this information to decide whether to use accessory work and/or swap the exercise for a period.

Heh. I get stapled to the bench. I've done some reading on benching (I don't just post on here w/e I get a hair up my ass, LoL), and think that I need to work on speed (e.g., generating power out of the bottom).

why don't you try 3x2 or 3 sets of doubles at 180

Thanks. That's kinda' where I was heading. Tonight, before you posted, I did my Day 3 workout and went ahead w/ 3 sets of doubles at 180. It wasn't too difficult. Next time, I'll throw the 1.25 pounders on and go for 3 sets of 2 at 182.5. I guess I'll keep that up for awhile, keep adding weight, and then switch back to 5s and see what happens. I think that's what you had in mind.

 

[Madcow2]

Just see how much room you have and where the rest of your lifts are. Stick with 3x2 and plan on riding that until it dies, the rest of your lifts die, or until you get very board. Just keep everything moving and let us know how it's working and if anything changes.