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View Full Version : My bench seems to be getting worst on 5/3/1



Andre518
07-16-2009, 01:09 PM
I am at the end of week 2 of my third wave of 5/3/1 and my benching seems to be getting worst. Today my last set was 290 x 3 or more and I got 3 and one with a little help from my spotter. I just can not believe how heavy 290 feels. A month before I started 5/3/1 I was 273lbs with a max bench of 345lbs. In the last 4 months or so I cut 28lbs and now 290 feels so heavy. Could that 28lbs make that much of a difference even thought I been progressing along in this program. I consume about 666g carbs 222 protein and 45-60g fat a day so I would think my recovery should be ok. Im not sure maybe I should change my assist work on bench days. I do warm up / work set bench, DB Incline Bench, and DB Rows. Any thoughts or suggestions would be great. My squat and deadlift have been getting better and easier by the week.

Travis Bell
07-16-2009, 01:13 PM
It's not 531, it's the 28lbs cut.

I dropped about 15lbs a couple months ago and definitely noticed a difference in my bench progress. I'm still getting stronger but I have to work much harder

Sidior
07-16-2009, 01:19 PM
:withstupi:

As well maybe try evaluating your diet. Clearly your calories are great if you have lost 28lbs in 4 months, but your fats and protein seem considerably low compared to your carbs.

Andre518
07-16-2009, 01:21 PM
Not sure if you ever heard of it but I been using this book called power eating and it tells you how to cut calories to lose weight but not sacrifice so much muscle and it works I dropped the 28lbs with out losing a lot of muscle mass and I'm getting stronger in other lifts. Next Monday I will be upping my calories again to a maintenance diet instead of a tapper. Do you think with more calorie intake that will help with my strength and bench? Thanks for the info Travis. It is greatly appericated!

Andre518
07-16-2009, 01:23 PM
:withstupi:

As well maybe try evaluating your diet. Clearly your calories are great if you have lost 28lbs in 4 months, but your fats and protein seem considerably low compared to your carbs.

Yeah when I started my trapper I was eating 4500 calories a day now Im at 3855. But they will be back up on Monday when I hit my maintenance diet.

Sean S
07-16-2009, 01:25 PM
My BP is the lift that has always been affected the most by weight changes. Even a 5-10# change in bodyweight can have a huge effect on my BP strength. If you hold your weight stable for a while, your BP will likely adjust and start going up again.

Sidior
07-16-2009, 01:29 PM
Yeah when I started my trapper I was eating 4500 calories a day now Im at 3855. But they will be back up on Monday when I hit my maintenance diet.

Not so much your cals but your macros. You are not even consuming your bw in protein and fats are quite low. Do you find you need over 600g of carbs to function properly?

Andre518
07-16-2009, 01:41 PM
I base all my calculation off of kilograms Right now Im about 111kg and I get at least 2g of protein per kg and 6g carbs per kg. I usually get a lot more protein than 222g I wrote that is my basic daily requirement. My fat intake is suppose to be somewhere around 84-89g a day but I thought if I went lower it would help cut the weight off more.

barbell01
07-16-2009, 02:16 PM
you lost 30lbs. thats alot.

Phillip Wylie
07-16-2009, 02:38 PM
I also agree that it is weight loss. My bench is the one lift that suffers when I loose weight.

Tim K
07-16-2009, 06:33 PM
I dropped 30 lbs in 11 weeks (hey, there was money on the line!) and my bench dropped by about the same amount. My squat and deadlifts have recovered, but my bench is still lagging. Now you know why Rhodestown is such a popular place!

Erik 23
07-19-2009, 07:55 PM
I find when i start losing weight or not eating enough calories i start going down drastically in my bench.I started taking a weight gainer for the extra calories now my strength is slowly returning to normal.So yeah i dont think its so much the program but the weight loss that is affecting your bench.