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Helpful ReplyHot!Bench Plateau

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badman
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Re: Bench Plateau 2017/11/13 03:20:27 (permalink)
You already did 2 plate.  You can retire now.
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newcastle
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Re: Bench Plateau 2017/11/13 20:30:26 (permalink)
Some glaringly obvious things to change just at a quick glance, you're doing way too much pressing on your bench day, OHP and bench in the same session is ridiculous. Stop eating so clean, it's unsustainable long term and you obviously need more calories. Peanut butter, pork.,lamb,beef,cheese, whole milk. Don't drop calories on rest days, never quite understood this nonsense, it's when you repair and grow.
evoman87
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Re: Bench Plateau 2017/11/14 12:09:21 (permalink)
newcastle
Some glaringly obvious things to change just at a quick glance, you're doing way too much pressing on your bench day, OHP and bench in the same session is ridiculous. Stop eating so clean, it's unsustainable long term and you obviously need more calories. Peanut butter, pork.,lamb,beef,cheese, whole milk. Don't drop calories on rest days, never quite understood this nonsense, it's when you repair and grow.



I don't do CGBP on bench day anymore, switched it to speed day. And i didn't know bench and OHP same day was bad tbh, thought it was a typical push day workout. 
About my diet, i just find chicken cheap and easy to cook/prepare for the week, usually 200g white rice, 150g chicken and 100g spinach around 550 calories and is typical for me to eat twice a day. And the rest is usually two shakes one pre workout in morning and one after work around 750 calories per shake. Rice pudding+PB+whey before bed on training days or greek yougurt+PB+whey on non training days so tbh, i don't think my diet is that clean and i think i'm eating enough. 
newcastle
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Re: Bench Plateau 2017/11/14 12:27:30 (permalink)
If you are not progressing then you are not eating enough. Are you gaining bodyweight?
Why not try a different training split? Perhaps full body routines?
 
Uriel
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Re: Bench Plateau 2017/11/14 13:05:31 (permalink)
You definitely need to eat up and stop with the low calorie bodybuilding foods already. Animal is definitely on to something with the whoppers, you just need food energy and you're not getting it while filling yourself up with chicken breasts and green veggies.
 
I don't know how tall you are but at 5'9" I wasn't benching **** at 76Kg either.
evoman87
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Re: Bench Plateau 2017/11/14 14:18:02 (permalink)
I'm 5'9.
Burger King whopper is like 500 calories anyway, so i don't know how eating what i am now is somehow not right. I just don't want to go fat by eating burgers everyday, i do want to get stronger but stay fairly lean. Don't really have a problem with my squat and deadlift, it's just my bench which is wank. 
 
newcastle
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Re: Bench Plateau 2017/11/14 14:37:04 (permalink)
Are you gaining weight?
evoman87
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Re: Bench Plateau 2017/11/14 14:58:56 (permalink)
newcastle
Are you gaining weight?



No not really, 78kg. Heaviest i have been is about 81kg and it's weird cause i'm stronger now. 
Ox
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Re: Bench Plateau 2017/11/14 15:31:16 (permalink)
Bench increases quickly as BW goes up...it sounds like you have plenty of scope to increase BW and stay pretty lean.

 
 
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newcastle
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Re: Bench Plateau 2017/11/14 16:49:58 (permalink)
evoman87
newcastle
Are you gaining weight?



No not really, 78kg. Heaviest i have been is about 81kg and it's weird cause i'm stronger now. 

Well then you definitely need to increase calories then. Pressing is strongly related to bw.
evoman87
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Re: Bench Plateau 2017/11/14 17:05:05 (permalink)
newcastle

Well then you definitely need to increase calories then. Pressing is strongly related to bw.



Fair enough, but i still think my bench should be much more at my bodyweight. 
Uriel
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Re: Bench Plateau 2017/11/14 17:42:16 (permalink)
Maybe you're just not built for it, that's just how it is. Some guys squat 300Kg at 70Kg, others need to weight twice that much to do the same.
 
You can't change your genetics for bench pressing, but you can gain more muscle.
 
And in case you don't realize, a whopper may be "only" 500 calories you can probably eat two or three of them in 15 minutes easily. Try eating three 500 calorie portions of chicken breast, rice and veggies and tell me how that worked out.
post edited by Uriel - 2017/11/14 17:45:52
Ox
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Re: Bench Plateau 2017/11/14 18:24:04 (permalink)
evoman87
newcastle

Well then you definitely need to increase calories then. Pressing is strongly related to bw.



Fair enough, but i still think my bench should be much more at my bodyweight. 


It may just be a bad lift for you, you have to make the best of what genetics you have and the best way forward is more size to go on alongside correct training.

 
 
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newcastle
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Re: Bench Plateau 2017/11/14 18:49:57 (permalink)
Let's get a bit of context here, 100kg for a 12 stone natty isn't actually that bad.
evoman87
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Re: Bench Plateau 2017/11/14 21:45:32 (permalink)
Should be benching around 120kg, so i would say it's below average.
I'm not going on the complete dirty bulk route, it just makes me feel like a slug and makes me feel like crap.
It's difficult, but steroids are looking more and more appealing right now. I'm definitely just not going to accept a below average bench anyway. 
Uriel
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Re: Bench Plateau 2017/11/14 21:58:30 (permalink)☄ Helpfulby ANIMAL 2017/11/14 23:10:14
For some perspective of what is actually normal for natural lifters with average genetics:
http://www.exrx.net/Testing/WeightLifting/BenchStandardsKg.html
 
For e-bench numbers just add 40Kg across the table.
ANIMAL
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Re: Bench Plateau 2017/11/14 23:10:06 (permalink)
No one is saying dirty bulk. But you are obviously not eating enough to fuel strength gains, let alone build any muscle.

A whopper is just an example or something high calorie, with decentish macros, thats tasty so hardgainers can eat lots of it. Find whatever that is for you.

I know you want to stay lean. But you first need to get jacked. Weight moves weight. You have lots of potential to stick on some quality muscle which will all help in strength gains.

Switch your chicken and rice to beef mince and pasta with cheese.. Put some
Ben and Jerry’s in your shakes. Train hard, do some bodybuilding reps too. put some muscle on and you’ll wish you did it sooner.

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 2017/11/15 11:21:50 (permalink)
ANIMAL
No one is saying dirty bulk. But you are obviously not eating enough to fuel strength gains, let alone build any muscle.

A whopper is just an example or something high calorie, with decentish macros, thats tasty so hardgainers can eat lots of it. Find whatever that is for you.

I know you want to stay lean. But you first need to get jacked. Weight moves weight. You have lots of potential to stick on some quality muscle which will all help in strength gains.



I'm not a skinny by any means, i can fill in m shirts fairly well and i know it's sad but i love those bicep/shoulder veins when pumped and would prefer to keep them.
What should i aim for, 85KG? 
 
ANIMAL
Switch your chicken and rice to beef mince and pasta with cheese.. Put some
Ben and Jerry’s in your shakes. Train hard, do some bodybuilding reps too. put some muscle on and you’ll wish you did it sooner.

 
I can do this no problem, will start. Is it OK to eat beef mince and pasta with cheese on training days and rice chicken with veggies on non training days?
evoman87
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Re: Bench Plateau 2017/11/15 11:25:28 (permalink)
Another joke bench session this morning, hit 100kg for a single again, depressed...
Deload next week then restart 5x5 at 75kg? (first one was 70kg).
Steroid gym fella keeps telling me to jump on test and tren, he saying i won't look back. From what i have been reading, tren scares me though.
 
badman
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Re: Bench Plateau 2017/11/15 11:42:58 (permalink)
You'll never look back....that's the reason I wont go on anything.  You might never be able to stop.
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