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Ox
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Re: Bench Plateau 2017/11/15 12:04:51 (permalink)
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You don't sound anywhere near ready for gear...sort your diet and training out first.

 
 
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H0M3R_j4y
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Re: Bench Plateau 2017/11/15 12:56:08 (permalink)
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Just eat more. No one is saying to do a dirty bulk, cheat meals are allowed just get more calories in.
 
Your bench is good for your BW, to go beyond that you need to increase your body weight, when your strength increases you can always cut back on the calories to lose fat whilst maintaining some of that strength.
 
There's a reason why bodybuilders and strength athletes do a bulk followed by a cut, because its easier, and it works. Of course its possible to make gains doing a perfect diet with minimal fat gain, but that requires a lot of effort and takes time.
evoman87
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Re: Bench Plateau 2017/11/15 12:56:31 (permalink)
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Calories= 3500-4000
Carbs= 424g
Protein= 301g
Fats= 64g
 
Training is just a typical 5x5 for squat, bench and deadlift. 
Squat 5x5
Pause low bar 5x5
Front squat 3x8
Leg curls 4x12-15
 
Bench 5x5
OHP 3x8
Incline dumbells 3x8
Side laterals 4x12-15
Overhead tricep extension 4x8-12
Cable flies 3x8-12
Tricep pushdowns 3x8-12
 
Deadlift 5x5
Bent over rows 3x8
Pull ups 3x till failure
Cable rows 3x8-12
Ez bar bicep curls 4x8-12
Hammer curls 4x8-12
 
ANIMAL
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Re: Bench Plateau 2017/11/15 13:22:21 (permalink)
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4000 kcals? Are you sure? Your 2 chicken meals and 2 shakes are 2600.

Training exercises looks ok. But are you only benching once a week?

If you’ve done 5x5 before and it’s not working now, why are you going to deload and do it again? What about 7x4? 8x3? Or even 3x10-12. Try something new.

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 14:08:01 (permalink)
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ANIMAL
4000 kcals? Are you sure? Your 2 chicken meals and 2 shakes are 2600.

Training exercises looks ok. But are you only benching once a week?

If you’ve done 5x5 before and it’s not working now, why are you going to deload and do it again? What about 7x4? 8x3? Or even 3x10-12. Try something new.



Post workout 3/4 large boiled eggs= around 300 calories
Snacks usually a MP flapjack, kit kat or something = around 300 calories
Few hrs before bed usually have a tin of rice pudding+whey+pb on training days = around 550 calories
Benching twice with speed day + cgbp
 
ANIMAL
You reset after hitting a single

5x5, 4x4,3x3,2x2,1 , deload, then 5x5 again but with a heavier starting weight. Rinse and repeat. It's a boring system but it works and builds that base level of strength.

 
So i shouldn't do this?
 
ANIMAL
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Re: Bench Plateau 2017/11/15 18:01:11 (permalink)
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evoman87
 
ANIMAL
You reset after hitting a single

5x5, 4x4,3x3,2x2,1 , deload, then 5x5 again but with a heavier starting weight. Rinse and repeat. It's a boring system but it works and builds that base level of strength.

 
So i shouldn't do this?
 


Is it working? Madness is doing the same thing over and over expecting different results.

You said you hit 100kg for a single and had a shyte bench workout. Was the Single programed (ie were you at the end of this microcycle) or did you fail?

The 5x5 example above builds you to a peak. If you program it too heavy from the start you will fail the higher reps sooner and you will be forced to peak sooner. Strength is best developed in 3-6 rep range, therefore you want to spend the majority of the micro cycle doing your 5’s and 4’s..

start lighter, build strength, don’t test it. And don’t get dispondant. Do you know how much my bench has gone up in 14months? Nothing. It’s gone backwards by 30kgs. But everyday I’m trying to get just a little bit better and I know one day, with consistency, the stars will align and I’ll be back pressing big weights and getting stronger.

Now, if you think your nutrition and rest is bang on yet this 5x5 is not working for you, yes change it. Try something else. It’s a marathon not Sprint.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
Uriel
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Re: Bench Plateau 2017/11/15 18:07:31 (permalink)
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Here's a suggestion, try smolov junior. And food.
ANIMAL
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Re: Bench Plateau 2017/11/15 18:24:17 (permalink)
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Uriel
Here's a suggestion, try smolov junior. And food.


Smolov jnr, 20mg m1t with a gram and half of test and 7000kcals a day and I put 20kg’s on my bench in 4 weeks. But I was the in most unhealthiest of states I’d ever been in, could barely breath let alone move and developed accute tricep and forearm tendinitis that took 6 months to fully clear. The things we do for dem gainz!

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 18:33:45 (permalink)
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ANIMAL

Is it working? Madness is doing the same thing over and over expecting different results.

You said you hit 100kg for a single and had a shyte bench workout. Was the Single programed (ie were you at the end of this microcycle) or did you fail?

The 5x5 example above builds you to a peak. If you program it too heavy from the start you will fail the higher reps sooner and you will be forced to peak sooner. Strength is best developed in 3-6 rep range, therefore you want to spend the majority of the micro cycle doing your 5’s and 4’s..

start lighter, build strength, don’t test it. And don’t get dispondant. Do you know how much my bench has gone up in 14months? Nothing. It’s gone backwards by 30kgs. But everyday I’m trying to get just a little bit better and I know one day, with consistency, the stars will align and I’ll be back pressing big weights and getting stronger.

Now, if you think your nutrition and rest is bang on yet this 5x5 is not working for you, yes change it. Try something else. It’s a marathon not Sprint.

 
5x5 felt like it was working as i hit PR's on everything until i got to 100kg 2x2. It was 100kg (2x2) last week, but only hit it for a single, thought it might just have been a bad day so tried it again this week and it's the same, so yes, it didn't feel like a good workout as iv not got stronger.  
And you're still strong as **** mate, i'm not. 
 

Uriel
Here's a suggestion, try smolov junior. And food.



Already did mate, hit 100kg for a single back then too. It's laughable i know...
Uriel
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Re: Bench Plateau 2017/11/15 18:42:49 (permalink)
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If you don't get stronger on smolov jr I would say you're either doing it wrong (too much assistance work is the usual problem) or it's pretty solid proof that you've exhausted all other ways to get stronger at the lift other than actually growing bigger muscles.
newcastle
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Re: Bench Plateau 2017/11/15 19:57:27 (permalink)
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You either did too much assistance or didn't eat enough.
People have told you time and time again what you need to do but you just don't seem to be interested. Either your training is wrong (which it is) or your nutrition is wrong (which it is)
newcastle
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Re: Bench Plateau 2017/11/15 20:00:40 (permalink)
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Do three full body sessions a week, one day 5*5,, next session OHP, next session speed session.
Eat 4,500 calories a day every day.
I can't make it any simpler than that.
evoman87
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Re: Bench Plateau 2017/11/15 20:24:15 (permalink)
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I did hit a PR on Smolov, previous best was 95kg for a single, i hit 100kg so yes, i did get stronger and i followed it exactly how i was told on here. 
@newcastle
Ox told me to stick to a 5x5 and i have, i'm here to take advice from experienced lifters hence the questions. I understand my diet needs more calories which i will increase but what is wrong with my training?
 
 
Ox
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Re: Bench Plateau 2017/11/15 20:41:52 (permalink)
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Progressive 5x5 and a speed day with correct diet you will increase strength, you can't not.

 
 
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badman
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Re: Bench Plateau 2017/11/16 00:53:57 (permalink)
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If I'm going for a 1rm, I don't usually do a 2rm the previous week.  I don't know if that's in your program, but it works better for me if I don't go to failure the week before a PB attempt, usually 1 week out will be heavy, but manageable, definitely no grinders.  A grinded out rep fatigues you more than you think, you might not have DOMs but neurologically you will be spent.
You need to time your 1rm attempts to the point where you're completely free of fatigue, in your case it might take a little longer than you are allowing yourself. 
If you can't wait to do this, that's fine too, the 2x2 was good, so just stop and reset right there.  You don't really gain much from a 1rm test week.  Other than information about your progress.  You will actually progress faster if you test 1rm less regularly and spend more time building.  
evoman87
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Re: Bench Plateau 2017/11/16 12:43:53 (permalink)
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badman
If I'm going for a 1rm, I don't usually do a 2rm the previous week.  I don't know if that's in your program, but it works better for me if I don't go to failure the week before a PB attempt, usually 1 week out will be heavy, but manageable, definitely no grinders.  A grinded out rep fatigues you more than you think, you might not have DOMs but neurologically you will be spent.
You need to time your 1rm attempts to the point where you're completely free of fatigue, in your case it might take a little longer than you are allowing yourself. 
If you can't wait to do this, that's fine too, the 2x2 was good, so just stop and reset right there.  You don't really gain much from a 1rm test week.  Other than information about your progress.  You will actually progress faster if you test 1rm less regularly and spend more time building.  




Yes i did that on Smolov, rested completly 4 days then went back in to test 1rm and was a success. This was just frustrating because i spent a few month on 5x5 and it looked promising as everything upto 2x2 was a pr for me but then came 100kg and i still only hit it for a single so my 1rm is exactly the same as it was before i started this 5x5. 
I will deload next week on bench then start the following week again at 72.5kg, also starting to increase calories slowly and see how it goes. 
uncle_peter
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Re: Bench Plateau 2017/11/24 09:15:16 (permalink)
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Sometimes things can get over complicated!  I don't know what works for others, moving past a plateau can be a personal achievement.
When I wanted to push past past 100kg I kind of did the following.
1) Made sure I had eaten two meals before the gym, and was well hydrated.
2) 2 flat bench warm up sets.
3) 1 warm up/working set of about 8 reps.
4) 1 set of 105-110 with a spotter.
 
Before I did the last set I would make sure that I was mentally up for that set, like it meant everything, total aggression (no screaming).
 
And that's it.  I never followed a plan, I did take a lot of advice from MT, but that was it.  For me I couldn't do many more sets as I would get injured.  After a few months I was able to hit 100 for 6-8 reps.  In the end my wall was around 140kg for about 6 reps, never went past this.

Never show the weight that you're scared - Jay Cutler

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