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advice on bench press, 5x5

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blacklab
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2004/01/14 02:38:56 (permalink)

advice on bench press, 5x5

Need some help from the group … I’m in my 9th week of Frankie’s 5x5 program – doing 3x3 on compounds, 5x5 on everything else – and have been stuck on bench for about 4weeks now. All of my other lifts are going great and I’m able to add at least 5lbs. for the compound lifts each week – except for on the bench. The first time I hit my current poundage it was challenging, but able to be accomplished with a good form and no assistance. Now, I’m barely able to get through the last set without a spot using the same weight. Any advice would is greatly appreciated. My routine on push day is:
5 mins light cardio warm-up
Barbell Bench - 2x3 light warm-up weight, 3x3 working weight
Overhead Dumbell Press – 5x5
Dips – 5x5
Thanks!
#1

9 Replies Related Threads

    IrishRunt
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    RE: advice on bench press, 5x5 2004/01/14 03:25:16 (permalink)
    how do you like the 5x5 program? are you getting good size results?
    #2
    turbo
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    RE: advice on bench press, 5x5 2004/01/14 11:03:48 (permalink)
    Maybe 3x3 means too much weight for you. Why not try dropping the weight a bit and doing 5x5 on the bench. Might give you the boost you need? Or, move onto using dumbells instead of the barbell.
    #3
    Skrewdriver
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    RE: advice on bench press, 5x5 2004/01/14 11:40:49 (permalink)
    Yes, I think turbo has a point. Can I ask why you decided to go 3x3 instead of 5x5? Have you been going 5x5 for quite a while previously?

    Also... - I would ask, hows your diet and sleeping patterns been? I've found this can make a huge difference to scoring new PB's...

    #4
    pugboysi
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    RE: advice on bench press, 5x5 2004/01/14 14:19:42 (permalink)
    try mixing your program up abit, so that you make your muscles get out of a pattern, it sometimes help to mix it up for a couple of weeks then go back into your original pattern.
    #5
    blacklab
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    RE: advice on bench press, 5x5 2004/01/14 15:13:06 (permalink)
    quote:
    Originally posted by Skrewdriver

    Yes, I think turbo has a point. Can I ask why you decided to go 3x3 instead of 5x5? Have you been going 5x5 for quite a while previously?

    Also... - I would ask, hows your diet and sleeping patterns been? I've found this can make a huge difference to scoring new PB's...




    i decided to go 3x3 mainly because, on the compound lifts, i was able to make better progress. i had been doing 5x5 for a few months before this current 12 week period, so I figured the change might be good. and overall, it has been really good - consistent gains in both strenth and size. also, diet and sleep are good.
    maybe I'll try a week of dumbells and see if that helps.
    Thanks for the advice, guys!
    #6
    blacklab
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    RE: advice on bench press, 5x5 2004/01/14 15:17:39 (permalink)
    quote:
    Originally posted by IrishRunt

    how do you like the 5x5 program? are you getting good size results?



    yeah, i really like the 5x5 program. i'm a typical hardgainer, but with 5x5 the gains are a bit more consistent. i tried another variation of it before reading frankie ny's post and it was great, as well. his regimen is more focused though and makes for better results.
    #7
    GTM
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    RE: advice on bench press, 5x5 2004/01/15 15:09:00 (permalink)
    If the 3x3 dumbells on chest don't make much difference.. try going back to BB but 3 or 4 x 6 with a lighter weight...


    GTM
    #8
    Blood Sport
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    RE: advice on bench press, 5x5 2004/01/15 20:15:56 (permalink)
    I think you may switched abit early too. It does'nt matter if you get stuck for a few weeks mind, you are training to gain muscle mass rather than become a Powerlifter are'nt you? I personally don't think it's a case of you do a workout so you get stronger, then next time you workout you get a little bit stronger, for it it'smore sudden than tha, for example i might be stuck on 60Kg for overhead press, this maybe my top weight for three weeks or more then one day i go in the gym and this weigth does'nt seem as hard so i up it to 65Kg's! So i would'nt sweat about it yet!
    #9
    GoldenArrow
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    RE: advice on bench press, 5x5 2004/01/16 01:34:24 (permalink)
    There should be no spot in 5x5 or 3x3 for that matter...
    #10
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