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Thread: Which of these should I try to get over my bench plateau?

  1. #26
    Delaying teh inevitable essentialherb08's Avatar
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    Your test will become your testament
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  2. #27
    Wannabebig Member BigMs's Avatar
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    I am surprised there hasn't been more talk on tri and lat development, as well as hand placement. When my bench was stuck, I found that heavy bb rows and db overhead tri extensions helped the most. I would also try to incorporate weighted dips on your chest day...maybe switch them out with chest flies every other week.

    I found that narrowing my grip a little (I usually have a wide grip) and tucking my chin to my chest as the bar comes down made the weight feel lighter
    Last edited by BigMs; 08-26-2008 at 07:35 PM.

  3. #28
    Senior Member berfles's Avatar
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    Quote Originally Posted by BigMs View Post
    I am surprised there hasn't been more talk on tri and lat development, as well as hand placement. When my bench was stuck, I found that heavy bb rows and db overhead tri extensions helped the most. I would also try to incorporate weighted dips on your chest day...maybe switch them out with chest flies every other week.

    I found that narrowing my grip a little (I usually have a wide grip) and tucking my chin to my chest as the bar comes down made the weight feel lighter


    I thought having my hands a bit closer made the weight feel lighter for a few weeks too, but then it got harder and as soon as I widened my grip to my normal placement I got a full 5x5.

    This week I did 230 in my 5x5 and completed a full session, onward to 235lbs next week It usually takes me two weeks to get a full 5x5 with a given weight so I'm pretty happy I blew through 230 already.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  4. #29
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    for me usually widening my grip a tad (like a 1/4") helped not narrowing it.
    though on my tricep day i would do heavy close grips with sets of 5, 3, 2 and 1's with chains.

    were is your weak point? attack it!

  5. #30
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    Quote Originally Posted by berfles View Post
    Adding 5lbs seemed to be the key. I went into my workout tonight at 177 and 225 basically flew up for all five sets. I could tell right at the end of the first set that I was going to get all 25 reps.

    Onto 230.
    glad to see your moving again, keep it up and pushing the bar.

  6. #31
    Senior Member berfles's Avatar
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    Quote Originally Posted by smokinHawk View Post
    for me usually widening my grip a tad (like a 1/4") helped not narrowing it.
    though on my tricep day i would do heavy close grips with sets of 5, 3, 2 and 1's with chains.

    were is your weak point? attack it!
    My weak point is usually about halfway up, so I need to work on my tris a bit more I guess.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  7. #32
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    tris ah yes
    board presses, close grip presses with chains also helped me allot.

  8. #33
    Senior Member berfles's Avatar
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    I need to get some chains and boards, I guess I could stick the boards in a shirt or something because I work out by myself. I just want my bench to be at 315lbs by January, I don't know if that'll happen though. My squats and deads are going up pretty quickly but I've always had a crappy bench. Right now I'm probably at a 265/270lb max, I can rep 230 about 7-8 times.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  9. #34
    Senior Member youngguns's Avatar
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    Quote Originally Posted by berfles View Post
    Right now I'm probably at a 265/270lb max, I can rep 230 about 7-8 times.
    probably around 280-285. i can rep 225 9 times and my max is 285, and im pretty sure i could probably do the same as you can with 230, so we're probably at the same spot.
    I BEAT CURL JOCKEY
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  10. #35
    Senior Member berfles's Avatar
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    My 1RM usually suck for bench though, I have too many slow twitch fibers I guess. I don't know, maybe I'll try this weekend.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  11. #36
    Currently Obsessed with Sq
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    nothing wrong with the split - good exercise choice apart from the dumbbell flyes (in my opinion) but your body is probably used to everything being trained once a week - try a split which trains legs, back and chest at least twice a week -

    some possible alternatives: full body split (squatting thrice a week at start of workout and only a few compound moves after, similar to starting strength or starting strength itself) or upper/body split (ordinary BB style or westside template which could be good if your looking to up the weight on your lifts which by the looks of it, you are).

    oh yes, and I personally train deadlifts on leg days.

    Hope this helps,

    AH
    Last edited by AJ_H; 09-03-2008 at 03:05 PM.

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