Stalled on Bench

ironanimal

As title, I'm stalled on the bench press and chest development generally. For the best part of 2 months, my 1RM has not improved from 100kgs nor has my regular set weight. Did 4 weeks on, 1 week deload, then another 2 weeks on my usual sets, and last week hit the chest with a high volume workout to see if that spurred some kind of reponse.

Usual sets are 3 x 5 at 70kg, 1 x 8-10 at 60kg, 1 x 8-10 at 50kg.
High volume week was something like 15 sets at varying weights, 5-8 reps.

Bench technique is elbows at 45 degrees, back arched, shoulder blades pulled together, glutes tensed, feet flat and back towards me from the knee.

Any suggestions? About to say phuck it to restricted calories so I can get stronger.

baptiste565

r u in a calorie deficit? its very hard to improve in compound movements while dieting. its hard mentally but stick with ur diet. strength will come back when u reach maintenance. good luck

ironanimal

I am indeed, but Squats and Deadlifts continue to improve and started off a lot stronger any way. Very frustrating.

Hendrix7

How often do you bench per week?

ironanimal

Just once.

tross0924

Look into progressively increasing the weight instead of decreasing. Lift heavier with each set instead of staying the same or dropping weight.

So a warm up sets at 50 and another one at 60 kg. Then 1 set of 5 at 65. one set of 5 at 70, and one set at 75. (*warning those weights may be highly inaccurate as to what you need to use. They are just to give you a general idea of the concept)

Hendrix7

Just once.

Not enough IMO, bench responds best to frequency.

Start benching twice of even 3 times a week, perhaps either

Heavy day / speed work day

or heavy / medium / speed work

Work both normal bench and close grip.

Most bench programs with have you benching at least twice per week.

ironanimal

Just once.

Not enough IMO, bench responds best to frequency.

Start benching twice of even 3 times a week, perhaps either

Heavy day / speed work day

or heavy / medium / speed work

Work both normal bench and close grip.

Most bench programs with have you benching at least twice per week.

Huh. That's surprising. Everything else I do seems to work best at once a week; will look more into higher frequency in prep for next week then. Chest isn't even that sore today - could happily work it again. Research to be done.

Troll

I stalled until i started doing bench twice a week. Also, my deadlift will continue to improve on a calorie deficit for a while, but bench, cleans, and presses will flatline.

ilovedeadlifts

I'd look into pressing more than once per week.

Whats your programming look like?

5x5 might be good for you.

ironanimal

I'd look into pressing more than once per week.

Whats your programming look like?

5x5 might be good for you.

3 x 5 for the most part. As of this week, I am taking it up to twice a week - Day 1 is Legs, Day 2 is Chest/Triceps, Day 3 is back and Day 4 is Shoulders/Biceps usually - going to see if I can add a second bench session on Day 4; it will take priority over any isolation work and I'll only do the isolation work if I'm not completely wiped out on the shoulder/chest stuff.

ilovedeadlifts

I'd look into pressing more than once per week.

Whats your programming look like?

5x5 might be good for you.

3 x 5 for the most part. As of this week, I am taking it up to twice a week - Day 1 is Legs, Day 2 is Chest/Triceps, Day 3 is back and Day 4 is Shoulders/Biceps usually - going to see if I can add a second bench session on Day 4; it will take priority over any isolation work and I'll only do the isolation work if I'm not completely wiped out on the shoulder/chest stuff.

try an actual 5x5 program:
you'd bench 2x per week, and press overhead once per week. your bench will move and your squats and deads should go through the roof

http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

JasonDetwiler

r u in a calorie deficit? its very hard to improve in compound movements while dieting. its hard mentally but stick with ur diet. strength will come back when u reach maintenance. good luck

but...

I'm using it and loving it. Lost 30 lbs in four months and PR'd all three lifts for a 109 lb increase on my total in a PL meet 11/3.

thx 4 responding to this thread. you lost 30lbs in 4 months without being in a calorie deficit. just by manipulating carbs? thx

OP, seems like you need some better programming to get your bench up. Ilovedeadlifts has a good suggestion, just start light. Greyskull Linear Progression, SS, or 5/3/1 could be other good options for where you're at right now. Read up on each one and see which one you believe will help you the most. I agree with the poster who suggested you bench more than once a week.

ironanimal

r u in a calorie deficit? its very hard to improve in compound movements while dieting. its hard mentally but stick with ur diet. strength will come back when u reach maintenance. good luck

but...

I'm using it and loving it. Lost 30 lbs in four months and PR'd all three lifts for a 109 lb increase on my total in a PL meet 11/3.

thx 4 responding to this thread. you lost 30lbs in 4 months without being in a calorie deficit. just by manipulating carbs? thx

^ What's this about? O.o

OP, seems like you need some better programming to get your bench up. Ilovedeadlifts has a good suggestion, just start light. Greyskull Linear Progression, SS, or 5/3/1 could be other good options for where you're at right now. Read up on each one and see which one you believe will help you the most. I agree with the poster who suggested you bench more than once a week.

Did a lot of reading before I started - bench is the only weak area. Deadlift 1RM is 440lbs raw lifting and though I've never tested Squat 1RM, my best on that is 330lbs x 5.

Will add another bench session as I said and see how I go from there. I don't jiggle my programme around to any great degree until the 5-6 week mark since the last revision.