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View Full Version : Stuck on 395!??



bigdiezel79
01-26-2008, 06:26 AM
Ive been at 395lbs on my bench for 6 weeks i cant go any higher tried 405 couldnt get it. Any thing i can try??

CiteCollegiale
01-26-2008, 06:43 AM
That must be frustrating being so close to 4 plates and not improving. If you give us more info some other guys will definately help you out. Is this a shirted bench press? On what part of the press are you getting stuck at? Also what does your bench press workout look like?

bigdiezel79
01-26-2008, 06:54 AM
yep just cant get the last two plates. i get stuck tryn to lockout i do not use a shirt,belt, or wraps. my bench routine is 225x10 235x10 255x8 300x8 325x3 350x3 375x3 and 225xfailure.

Rusty
01-26-2008, 07:14 AM
Is that ALWAYS your routine?

You need to switch it up. Try some; speed work, band work, chain work, board presses, floor presses, narrow grip presses, or any other variation you want to try. Things will get stale if you just do the same thing week in, week out.

bigdiezel79
01-26-2008, 07:19 AM
Yes sir. the only thing i change is the weight. on my light nights i do tricep and bicep exercises that i have seen in mags

dbc3po
01-26-2008, 08:11 AM
If your wanting to hit a single then drop all the 10 rep crap thats just wasting energy.

why not try say 135*10
225*3
315*3
365*1
then try 405

BTW what magazine did you get your routine out of? Please do not say flex or Muscle and Fitness!

Even if you do not follow a conjugate style of training your routine isn't nearly ideal for adding weight to a bench press. The same set and rep scheme with the same weights week after week your body adapts to it and eventually you will get weaker instead of stronger. I cannot say anything to you though, your training how I trained when I first started out.

ACaslow
01-26-2008, 10:18 AM
just focus on where the lift is stalling, is it crushing you on the way down? is it touching your chest and not going anywhere? are you able to begin pressing but a few inches above chest it goes nowhere?

repeating the same routine over and over is also useless for strength purposes, it really doesn't develop much in terms of maximum strength, it will for a few weeks, but then weaknesses form or if you had some they worsen.

Let us know the answers to the questions aobve and we'll see if I or anyone else here can help.

nddillon
01-26-2008, 10:19 AM
In fact, why don't you show us your whole routine?
This is one of two things that can be wrong

redFury
01-26-2008, 12:43 PM
IMO too many warmup sets. You arent positioning yourself to hit a 100 ME lift.

Why 235x10? 255x8? Those sets are just wasting energy.

bigdiezel79
01-26-2008, 03:33 PM
When i try 405 out of the rack down to my chest feels great. starting back up about 8 inches off my chest i play out i cant lock it out. all my tricep and bicep work is done in 10 reps for 3 sets triceps- 100x10 110x10 125x10 close handed on the bench..biceps 135x10 145x10 150x10 standing curls. I know my routine is simple but im new to this all i have to go by is what ive seen and heard.

PriestCometh
01-26-2008, 05:10 PM
bands bands bands bands

and more bands.

Lones Green
01-26-2008, 05:50 PM
yup, your lockout is your problem. try benching with bands, and rack lockouts.

ACaslow
01-26-2008, 06:05 PM
bands bands bands bands

and more bands.

I totally agree with the post above.

fix that lockout and work on it for two months atleast, and you'll blow past that 405 and some.

Don't hesitate to make some days interesting by adding one bands, then another and another instead of weight. Then after 4 or so bands, toss some weight on.... this will really improve the eccentric and lockout specially.

Darracq
01-26-2008, 06:29 PM
Yes bands will fix your problem, i do a 3 band rotation and then a free weight day, My bench was stuck for 2 years and this is the only thing that has worked.

bigdiezel79
01-26-2008, 06:45 PM
Thanks guys! I will try that and keep yall posted on how im doing:thumbup:

Killa Kurt
01-26-2008, 06:51 PM
To lift heavy, you have to train heavy. I went from doing 3 rep sets for 3-4 months which gave me great gains, to doing singles for about 2 months which also gave me great gains. Your shoulders, triceps, and lats are important if you want a big bench. Train them heavy and hard. Switch your rep ranges up for a mix (plateu buster). You're doing a LOT of volume leading up to your 1rm, maybe you're expending too much energy before your max-out. I haven't benched in quite some time, but the last time I maxed out I pushed 420, no arch, no suit....I think people are getting too caught up in bands, and chains....just do pin presses. Heavy 3 rep sets are probably pretty taxing on your CNS also. There is always a bunch of possibilitys/remedies. You might walk in there next week and see a 10-15 lb gain even that high....it's happened for me before. This is just my personal opinion.

manofsteel99
01-27-2008, 08:23 AM
When i try 405 out of the rack down to my chest feels great. starting back up about 8 inches off my chest i play out i cant lock it out. all my tricep and bicep work is done in 10 reps for 3 sets triceps- 100x10 110x10 125x10 close handed on the bench..biceps 135x10 145x10 150x10 standing curls. I know my routine is simple but im new to this all i have to go by is what ive seen and heard.

wait your new to this and u can bench 395 already?

bigdiezel79
01-27-2008, 03:22 PM
Yes im new to this weight lifting. But i work in the log woods, we cannot use equipment in the mountains becuse the forestry service all we have is chainsaws and mules there is alot of lifting pulling and straining so i guess in not new to lifting just new to the bar and bench.

manofsteel99
01-27-2008, 03:47 PM
lol not an easy job

PriestCometh
01-27-2008, 03:57 PM
Bands will not only help lockout. But, You have to make sure that you are explosive! The faster you are out of the bottom, the easier it is to lock it out.

smokinHawk
01-28-2008, 06:20 AM
find your week spot then attack it
i think chains would help you more in your situation
i would do allot of heavy close grips for a few weeks as well