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Helpful ReplyHot!Bench Plateau

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evoman87
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Re: Bench Plateau 2017/04/22 11:24:00 (permalink)
ANIMAL
If you're going to do it for squats, you must surely try the full 13 week proper Smolov Squat program? Now that's an education to brutality. But gains of up to 30kgs on your squat could be had...




I do want a 2x bw squat so will definitely look into the proper Smolov Squat program when i decide to do it, not for a while though as my left knee isn't great after a bad football challenge years ago and squats usually take it's toll on it for a few days after. Won't stop me though!
Il stick with squat, bench and deadlift days for now but lower the volume and increase the reps on bench days. 
evoman87
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Re: Bench Plateau 2017/07/06 17:53:35 (permalink)
Bit of an update, bench has gone to sh1ts again! Grinding out 100kg for a single, still on 90kg x3 and 95kgx1. Seriously had enough of this poverty bench now.
Ox
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Re: Bench Plateau 2017/07/06 18:21:10 (permalink)
I haven't looked through the entire thread but have you posted a video of your bench up?

 
 
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evoman87
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Re: Bench Plateau 2017/07/06 19:47:28 (permalink)
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. 
Ox
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Re: Bench Plateau 2017/07/06 19:51:27 (permalink) ☄ Helpfulby vanderlei 2017/07/08 10:30:57
evoman87
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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ANIMAL
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Re: Bench Plateau 2017/07/06 20:17:07 (permalink)
Have you put on any body weight since April?

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
evoman87
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Re: Bench Plateau 2017/07/06 20:25:24 (permalink)
Ox- I will try it but tbh, i have done so many of these programs i'm just getting sick of it now.
Animal- About 1kg mate (76kg bw) , i just physically can't eat anymore then i am right now. A lot of my calories (50%) are coming from shakes too. 
Ox
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Re: Bench Plateau 2017/07/06 20:38:16 (permalink)
evoman87
Ox- I will try it but tbh, i have done so many of these programs i'm just getting sick of it now.
Animal- About 1kg mate (76kg bw) , i just physically can't eat anymore then i am right now. A lot of my calories (50%) are coming from shakes too. 


It will work...you just have to be consistent.

 
 
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