New Benching routine wanted

[SLOTH]

Hey guys . I've been lifting for some time now and I'm real pleased with my lifts, particularly my bench because ususally I've wrecked my rotator cuffs by now and I havent done that yet (I was doing some lifts that weren't good for them). But anyways, I have been doing the same bench routine for some time now and adding a rep or two to each set. Here's my routine: warm up 140x13, 195x7,205x5,215x3 2 sets 172x9. This is what i worked myself up to, but I think I've plateaud out. I weight 170 and I want to get up to about 260 on my bench. Should I do the 5 sets of 5 routine for strength? Maybe negatives? I really don't know what adjustment will work best. Any feedback appreciated!

[bics56]

seems like you need to change it up. Do you have access to DB's? I was at a plateau for a while and for 3 weeks or so I only did DB bench and I went from pressing my regular weight for 6-7 to 11 reps. If not I think negatives are a good idea, maybe some drop sets (put the plates on in this order 45,10,25 then do a set of 5 or so, w/as little rest as possible take off the 25, repeat, take off the 10, then press the 45's), or you can do drop set DB presses (take 85 lb DB's press them and have 50 lb DB's ready and press them w/o rest)

[SLOTH]

yeah I have dumbells and I alternate. One week I'll do bar bench, then I'll do dumbell. I credit this to why I got my bench where it's at, but I can't go any heavier than about 80 pounds because I have the spinlock dumbells and they won't hold any more weight. Plus they are awkward and I can only do about 5 or 6 with them anyways. I've been thinking about getting some more hex dumbells maybe some 70's and 80's. This may help

[BG5150]

Why the 172 x 9 on the back end? Why not just do 205 x 3-5 x 3?

(and how do you get to 172 lbs on a barbell?)

[SLOTH]

we have a weird olympic weight set here. For some reason, we have a lighter bar and 44 pound weights. The start up weight is 128 instead of 135. The set came with weird weights like 5.5's and 10.5's to make 150, 140 etc. I don't know.. I just lift the things I don't ask questions. I do the 172 as a drop set but it is still a work set. Maybe I should just do another heavy work set instead...

[BG5150]

Maybe I should just do another heavy work set instead...

I'd go with that and see how things go.

Or you can change to 3x8's for a month and see where that gets you.

DB's for a month may help.

Maybe some inclines.