Re: Bench Plateau
☄ Helpfulby vanderlei 2017/07/08 10:30:57
Yes mate, form is fine, ANIMAL suggested i could maybe get a bit tighter in my set up but looked fine. Smolov Jr really helped my form a lot and leg drive has improved but bench still sucks.
Just stick to a basic 5x5 routine...at your current strength level you can't really fail on that...its a long progressive routine that will build a foundation. Set it at 70% of your current test 1rm and build at 2.5kg a week, once you drop a rep drop to 4x4 and so on until you hit a new max...rinse and repeat...that alone will eventually get you to 3 plates...it just takes graft and time. A second day of 75% 8x2 work can help...keep weight constant on these but attempt to move the weight faster and faster every week.
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SQUAT 222.5KG-BENCH 170KG-DEADLIFT 320KG