Hi first time poster here, but I have been reading for about a year.
Anyway, I have been having issues with my bench press and it seems to be only localized to the gym I go to...
For instance, I began lifting about 1.5 years ago and I got my 5x5 bench up to 225 with no issues. But then suddenly, out of no where, my bench began to decline...I began struggling with 225 and eventually I could only do 215 by 5 and even that was a struggle. The weird thing is, when I lifted at my school I could do 225 with no problem. The bar there seemed A LOT thinner. The bar at my gym is very thick.
I took about 5 months off and stuck to dumbbells only. I worked my way up to 100's for 5 sets of 6 reps and it is fairly easy. I even got my close grip bench up to 205 for 5 reps on my last set.
Today I went ahead and tried 225 again for a set...and it was even harder than it was when I stopped. I was expecting it to feel light, especially since I got my close grip to 205, but I just had so much trouble getting it off my chest. Once it got off my chest, the weight flew up.
I am beginning to believe that it may be my right shoulder. I was a college pitcher for 5 years and my right shoulder is very loose so it may have trouble stabilizing the weight.
I will list my workout and hopefully I can get some advice. I have been eating 4500 calories a day for the last month and have put on 6 solid pounds, but still no gains in bench it seems. I am 6'5" 217. I will only list the weights on the compound exercises. Most of my accessory exercises are in the 8 to 10 rep range.
Close Grip: 135 X 12, 175 X 8, 205 X 5
Preacher Bar Curls: 3 Sets
Rope Pulldowns: 3 Sets
Seated Hammer DB Curls: 3 Sets
Straight Bar Pushdowns: 3 Sets
Standing DB Curls: 3 Sets
Deep Squats (I get down there): 225 X 8, 265 X 6, 315 X 3, 265 X 6, 225 X 8Standing Lunges: 3 Sets
Calf Raises: 3 Sets
RDL's: 3 Sets
Leg Extension: 3 Sets
Leg Curls: 3 Sets
DB Bench: 5 sets of 100 X 6
T-Bar Row: Heavy weight for 3 sets
One Arm DB Bench: 3 Sets of 80's to 90's.
Bent Over Rows: 3 Sets
DB Shrugs: 3 Sets
Seated Cable Rows: 3 Sets
Deadlifts (Sumo): 225 X 6, 275 X 5, 315 X 5, 335 X 4, 355 X 3
I see gains in my deadlifts and squats every week...
I have some theories on why my bench won't go up..
1) I don't do any shoulder isolation except for rotator cuff band exercises. Reason is because it puts stress on my loose right shoulder.
2) Maybe bench just seemed difficult today because I was only doing dumbbells for the last 5 months.
3) I have extremely LONG arms...could this make it harder than the average male?
Let me know what you guys think. Thank you very much.