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Helpful ReplyHot!Bench Plateau

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evoman87
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2016/10/14 19:02:47 (permalink)

Bench Plateau

 

So iv been on a chest programme for about 3 months now and seen some great results the first 9/10 weeks. My bench has gone from 80kgx2 to 95kgx1 but now been stuck for the past few weeks, it's not going up now :(
Monday i tend to go as heavy as possible starting with:
Flat bench 60kgx5, 70kg x4, 80kg x3, 90kg x2, 95kg x1 then go back down to 90kgx2 for a few sets and then back to 80kgx5 for two sets before incline bench, dips and flyes. 
Friday i tend not to go above 80kg and just go for reps in between 5 and 12.
I switch between incline barbell and incline dumbells every two weeks. 
Can anyone help me get to my goal of 100kg bench? Should i try a different program, just switch things a little or add some more assistance work?
#1
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badman
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Re: Bench Plateau 2016/10/15 03:38:46 (permalink)
so this is a program you made up for yourself that's based entirely on how you feel?
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Manuforti
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Re: Bench Plateau 2016/10/15 08:26:24 (permalink)
Go lighter, I found it really hard to keep adding weight in low reps. Go back to your lighter weight. Say what you can do 8-10 on. When you hit twelve add a tiny bit of weight and repeat.

I know that sounds more like men's health type workout than the much vaunted 5x5, but once you are getting reps at 90-95 you should be in a good place to go low reps 100kg.

Also isn't that a lot of volume for twice a week?
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Brett
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Re: Bench Plateau 2016/10/15 08:27:38 (permalink)
Hi mate,
Short or asking what the rest of your routine is like (our bodies don't like growing out of proportion so a chest only routine will get you only so far) there is a few things you could try to reach your goal in the short term.
 
1. Food - are you eating enough? Food = energy. Good food is better. Your diet may need more attention. You could also try eating a load of carbs the night before a session.
2. Sleep/rest - sometimes a good nights sleep or an additional rest day(s) can be just what the doctor ordered.
3. Adjusting the routine. Try dropping dips and flyes. Try changing reps ie. 5x5, 3x5 etc.
 
Lots of options and I'm sure more will post.
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evoman87
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Re: Bench Plateau 2016/10/15 10:19:33 (permalink)
Thanks for the help guys.
Here is my current routine:
Mon- Chest/arms
Tues- Legs/abs
Wed- Shoulders/tri
Thurs- Back
Fri- Chest
 
I do ALWAYS try and push the absolute max weight i can so maybe that is something i'm doing wrong, not sure but i have stalled in my main lifts. 
 
My diet:
 
Breakfast- (also pre workout meal as i train in the morning) 100g oats in protein shake, 1 banana, 1 tea spoon honey
Post Workout- 5 whole eggs+2 wholemeal bread + shake (1 banana, 2 scoops whey, 1 table spoon pb)
 
Lunch- White rice+tuna+veg
 
Followed by a chicken breast around tea time
 
Dinner- White rice+beef steak+broccoli
 
And usually a protein shake before bed
 
Supplements include creatine and fish oil and i always drink at least a gallon of water a day. 
 
 
 
 
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SeanR
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Re: Bench Plateau 2016/10/15 10:38:26 (permalink)
Get some creatine down your neck, I find I start picking heavier stuff up when on that, possibly the reason I keep breaking though :)
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badman
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Re: Bench Plateau 2016/10/15 10:42:24 (permalink)
If you want to increase strength you'd be better off with a proper program.  What you have there is a bro-split and I'm assuming it doesn't tell you what weights to use based on %1rm, or rpe or fatigue scale.  Strength based programs give you exact numbers to hit with built in progression so you don't over or underwork yourself.
post edited by badman - 2016/10/15 10:45:21
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evoman87
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Re: Bench Plateau 2016/10/15 10:51:16 (permalink)
@Sean, i take creatine, it's probably one of the only things i have always taken even though some people say cycle it. 
 
@badman, should i start something like 5/3/1?
 
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SeanR
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Re: Bench Plateau 2016/10/15 11:17:30 (permalink)
Remember, you cant get stronger for ever. In my experience as a natural lifter, ive found that it eventually brakes something, however,  I'm thinking you have not reached that time yet.
 
I find training to get stronger makes me fat, as I lower cardio and tend to eat more. When I'm at my strongest I'm usually a bit more unfit.
 
Sometimes less is more, as mentioned above. I would increase reps on a slightly less weight, aiming for more and more, 14 upwards. A few months of that and I reckon you will be better with an heavier weight.
 
These days I add a lighter weight routines, I find they help with blood flow and problems, and see it as a rest. Since doing this ive hardly disintegrated lol, I now sometimes wonder why I spent 30 years obsessed with how much I can lift.
 
Pride in the gym and lifting heavy, takes its toll eventually
post edited by SeanR - 2016/10/15 11:19:05
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SeanR
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Re: Bench Plateau 2016/10/15 11:24:03 (permalink)
One more thing, when folk get stronger naturally through different weight routines and correct diet etc.........its because their genetics allow it.
 
We are all different.
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badman
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Re: Bench Plateau 2016/10/15 11:25:05 (permalink)
a  lot of people have success with 5/3/1 but I think the variations (beyond 5/3/1) are better and make up for the lack of volume.  I think most people need to bench twice per week to get results, minimum.  There are other good programs out there like candito or cowboy (big texas) method.  Most have squat and DL too, but you don't need to do all 3.
About diet.  As SeanR alluded to, an easy way to get stronger is to put on weight.  For bench, this is even more true.
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evoman87
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Re: Bench Plateau 2016/10/15 11:35:58 (permalink)
I think if i can't get to a 2 plate bench naturally then i may as well just give up now, i probably don't have the best genetics though i agree, it's taken me a while to get to where i am now and even now my lifts are not exactly great. 
Im trying my best to eat more but i have always struggled to put much weight on, i don't do much cardio and even now while on a bulk, i have visible abs. I really don't care if i put fat on, i just want to be very strong!
I will look into the other programs you mentioned badman. Do you know anything about Bradley Martyn's lean bulk program?
 
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evoman87
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Re: Bench Plateau 2016/10/15 11:44:20 (permalink)
Sean, doing 14+ reps is definetly going to hurt my ego but if it's the right way to go about it then i will do this to help increase my bench. Looks like i will be back at 1 plate bench like everyone else in the gym haha
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badman
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Re: Bench Plateau 2016/10/15 11:47:22 (permalink)
I'm sure you can get a 2 plate bench naturally just stick with it and remember to eat more.  There is nothing you can eat that will make you weaker.  I've achieved a 3 plate bench naturally with mediocre genetics, but last time I cut to where i had visible abs, it took 20kg off my bench 1rm.  Just keep that in mind.  Food is key.
 
Not seen Bradley martin's program, but he is a strong dude.  Obviously drinks his juice.
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SeanR
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Re: Bench Plateau 2016/10/15 11:47:59 (permalink)
Never give up, I remember struggling get to 2 plates each side when I was young.
 
Be determined, a lot of it can be in your mind.
 
Maybe working triceps harder will help, as a change
 
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SeanR
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Re: Bench Plateau 2016/10/15 11:55:08 (permalink)
evoman87
Sean, doing 14+ reps is definetly going to hurt my ego but if it's the right way to go about it then i will do this to help increase my bench. Looks like i will be back at 1 plate bench like everyone else in the gym haha


Forget ego, that's why I broke.
 
Do a mixture of heavy and low weight high rep workouts, some folk get better results from the latter, even upto sets of 20.
 
Remember, even when your doing high weight sets, if your adding weight and doing the same amount of reps, your getting stronger :)
 
mix it up, make training interesting, not boring as fuk trying hit 2 plates either side every time you go gym, becomes a drag.
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SeanR
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Re: Bench Plateau 2016/10/15 11:55:08 (permalink)
evoman87
Sean, doing 14+ reps is definetly going to hurt my ego but if it's the right way to go about it then i will do this to help increase my bench. Looks like i will be back at 1 plate bench like everyone else in the gym haha


Forget ego, that's why I broke.
 
Do a mixture of heavy and low weight high rep workouts, some folk get better results from the latter, even upto sets of 20.
 
Remember, even when your doing high weight sets, if your adding weight and doing the same amount of reps, your getting stronger :)
 
mix it up, make training interesting, not boring as fuk trying hit 2 plates either side every time you go gym, becomes a drag.
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evoman87
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Re: Bench Plateau 2016/10/15 11:56:57 (permalink)
Nice one guys, i do feel i train very hard but maybe i do need to up my game. Hitting triceps 3 times a week Sean, usually stick with CGBP, weighted dips and skull crushers. Fingers crossed i get there soon, it's been a goal of mine for a while now. 
I will try and add an extra pasta meal in somewhere but i'm usually struggling even on that diet. 
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Ronin73
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Re: Bench Plateau 2016/10/15 12:16:41 (permalink)
Your training 5 days per week so your asking your cns to perform nearly every day. This may sound counter intuitive but take an extra rest day you'll be surprised. 90% of people do too many sets imo. I've just switched to whole body twice per week after a lifetime on a bro split (which I always struggled to recover from). And literally all my lifts have gone up I feel healthier and I look forward to lifting. Also is your bench press technique correct, are you arching your back correctly? Are you elbows tight to your sides. Put bluntly a lot of gym goers bench technique sucks. Try and find a powerlifting gym and go and see how those boys do it.
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evoman87
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Re: Bench Plateau 2016/10/15 12:46:50 (permalink)
This is another reason why i asked, i do feel totally fried come Friday so think you're right Ronin. 
Regarding my technique, i have been told by some guys on gear that my technique is good, i do arch my lower back and make sure my shoulders are pinned to the bench so i am super tight during the motion. 
I also tend to warm up my lower back and rear delts before benching. 
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