Struggling with bench increase

xidia

Bench - I should be at 35lbs, but last time managed 4x35 and one where the form was so bad I'm not counting it. I then went on and did 2 set of 30x6 and 2 sets of 30x8. Is it worth trying to get up to 5 sets of 30x8 before trying to the 35 again? I think 32.5lbs would be doable, but we have no fractional plates for the baby bar I'm using. I really want to crack 45lbs so I can use the Oly bar which DOES have fractional plates...

booyainyoface

do one warm up set with 30x5 then go to 35 doing as many as you can in each set. it might be only 1 or 2 but it should increase. you could ask for a spotter to get you through the spot where you "stick"

xidia

Thanks. I also got this suggestion of more traditional pyramid training until I break through the 35:
20lbs x12, 25lbs x10, 30lbs x 8, 35lbs x max

Any other thoughts please?

Radiskull

The best thing I did to get my bench press increase was to make my husband spot me. Honestly, it was all mental. I was scared that I was going to get stuck there on the bench with 75 lbs on my chest. I could lift it all along, I was just intimidated. Another thing that helped me was watching a video of another lady lifter on youtube and she explained that you should be pushing your heels into the floor as you press. I don't really know if that is the proper thing to do, but this helps me get the bar up. Hope that helps. Happy lifting!

tameko2

Thanks. I also got this suggestion of more traditional pyramid training until I break through the 35:
20lbs x12, 25lbs x10, 30lbs x 8, 35lbs x max

Any other thoughts please?

I would do fewer reps, or even maybe reverse pyramid. With that many reps, by the time you get to 35 you will be exhausted.

Try something like 15x5 20x3 25x2 (to warm up) then 35x max, then 30x whatever you did for 35 plus 1-2 more if you can, then 25 + 1-2 more.

Like,35x4, then 30x5, then 25x6 and give yourself plenty of rest between sets, especially before your big set. Set a timer, no less than 3 minutes, 4 or 5 would be better. Seriously.

xidia

Perfect, thank you.