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Thread: Been plateau'd for about 2 months for bench

  1. #1
    Soilwork addict.
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    Been plateau'd for about 2 months for bench

    I've got an issue that is getting really annoying.

    I started lifting seriously 8 months ago. Since then my squat has gone from 185 to 365 below parrallel almost atg. By bench has went from 225 to 305. The problem is, I benched 305 two months ago and now I cant. It seems like the more I progress with squats the less progress I see with bench.

    Here is my routine for the last few weeks:

    Monday:
    squats, ussually pyramid sets for 3 sets(8, 6, 4 reps)
    straight leg deadlifts, ussually 2 sets of 8 reps
    leg curls 2 sets of 8
    calf raises

    Tuesday:

    Flat bench, I try to mix it up between pyramid sets, low rep high weight sets, and reverse pyramid sets to keep my chest stimulated. Ussually do 3 sets

    Incline dumbell press, 2 sets around 8 reps

    close grip bench for 2 sets around 8 reps

    I do dips as well

    Also do some tricep work like skull crushers.

    thursday:

    Deadlifts, 5 sets of 5
    cable rows, 3 sets of 8 sometimes I pyramid it.
    lat pulldowns, same sets as cable rows
    shrugs

    Friday:
    shoulder press behind head
    various other shoulder work probably not worth mentioning for the sake of this thread.


    You guys got any advice? I KNOW i get my protein. I ussually get between 160g to 220g a day. I'm 5 '11 and 205 lbs with a 35 1/2" waste. I've just been stuck at this strength for a while and its getting discouraging. It actually seems like I'm getting weaker in my upper body.
    Last edited by 4g64fiero; 10-16-2008 at 12:21 PM.
    Quote Originally Posted by StormTheBeach View Post
    I think I am just going to start posting dick pictures on here until this thread gets deleted.
    18% BF down from 25%+ since April. Halfway to abs.

    Current 1200+ gym total. 214 lbs 5'10.5" 36.5" waist.

    Working on correcting some imbalances at the moment.

  2. #2
    All Natural Power Lunar Effect's Avatar
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    Do you have access to chains or bands? If so, those will get the job done. If not...

    My advice - drop the pyramid scheme. With a 1RM of 305, you are knocking on the door of 3 plates, so I know that is a tough place to plateau. So let's set 315 as a new goal, and implement this scheme:

    Sets 1-4 (warm-up)
    Set 1: 135 x 8
    Set 2: 185 x 5
    Set 3: 225 x 3
    Set 4: 255 x 1

    Sets 5-7 (work sets)
    Set 5: 285 x 1-3 (90% 1RM)
    Set 6: 300 x 1-3 (95% 1RM)
    Set 7: 315 x 1 (new 1RM)

    Give that a shot, and I'd be surprised if you didn't get past that plateau within 2 sessions.
    Last edited by Lunar Effect; 10-16-2008 at 12:55 PM.

  3. #3
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    Try switching to training only 3x a week and give yourself a full day off between Squats and BP. Get in a solid amount of good carbs before you hit the gym.

  4. #4
    Wannabebig Member
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    30 pounds in 30 days routine?

  5. #5
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    How is the sleep situation? I know that my progress has been greatly held back by my lack of sleep during the week, but thats what I have to deal with for the time being...any way, sleep is a HUGE part of the overal equation, IMO..as well as fooodsss

  6. #6
    T.J.W. nhlfan's Avatar
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    you need more variation in your workouts man.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  7. #7
    All Natural Power Lunar Effect's Avatar
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    Quote Originally Posted by nhlfan View Post
    you need more variation in your workouts man.
    The only variation that muscles care about is increased overload.

  8. #8
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    Quote Originally Posted by Lunar Effect View Post
    The only variation that muscles care about is increased overload.
    That might be true, but the CNS likes variation in movement.

  9. #9
    The Flyfisher rbtrout's Avatar
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    Yes, but not every workout.

    To the OP - sleep is important. Are you eating (not just protein) enough? What about water? For me, if I don't drink enough water, the next day's workout can suffer a bit. Also, look at Lunar's post.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  10. #10
    Soilwork addict.
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    Thanks for all the replies guys, I think I can put all of them to use.

    I sleep for 9 hours+ a day. I also try to eat only complex carbs if i can.
    Quote Originally Posted by StormTheBeach View Post
    I think I am just going to start posting dick pictures on here until this thread gets deleted.
    18% BF down from 25%+ since April. Halfway to abs.

    Current 1200+ gym total. 214 lbs 5'10.5" 36.5" waist.

    Working on correcting some imbalances at the moment.

  11. #11
    Senior Member Sensei's Avatar
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    Jeebus... 2 months is not a plateau, it's just training time. Change it up for a while and maybe take a break. It's not complicated. If you went from 225 to 305 in 8 months, that's phenomenal and you will get back on track.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  12. #12
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    Quote Originally Posted by Sensei View Post
    Jeebus... 2 months is not a plateau, it's just training time. Change it up for a while and maybe take a break. It's not complicated. If you went from 225 to 305 in 8 months, that's phenomenal and you will get back on track.
    I agree, Sensei is a smart guy. That's great progress, and a break can do wonders for 1 rep maxes.

  13. #13
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    Quote Originally Posted by Sensei View Post
    Jeebus... 2 months is not a plateau, it's just training time. Change it up for a while and maybe take a break. It's not complicated. If you went from 225 to 305 in 8 months, that's phenomenal and you will get back on track.
    Thanks alot for the encouragement. I learned my squat form from the you tube vids you posted lol. I'm pretty sure all my gains are newbie gains. I'm trying to take advantage of the 1st year that everyone seems to talk about being the easiest time to gain.

    Just so you guys know, I use no equipment as I have none. I also dont let my back leave the bench. It just pisses me off because 2 weeks ago I benched 275 5 times. I couldnt get 265 up but 4 times today.
    Quote Originally Posted by StormTheBeach View Post
    I think I am just going to start posting dick pictures on here until this thread gets deleted.
    18% BF down from 25%+ since April. Halfway to abs.

    Current 1200+ gym total. 214 lbs 5'10.5" 36.5" waist.

    Working on correcting some imbalances at the moment.

  14. #14
    Wannabebig Member
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    quit benching for a while. your body adapts to the workout.

    so don't do that anymore, and do dumbbell bench.

    in a few months, go back to barbell

  15. #15
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    Quote Originally Posted by 4g64fiero View Post
    It just pisses me off because 2 weeks ago I benched 275 5 times. I couldnt get 265 up but 4 times today.
    Oh, I've totally been there. 8 days before my last meet, I had a HORRIBLE max effort bench workout where I totally struggled with 85% of my normal max bench. I took 8 days off, and by the time the meet came, my body was *totally* ready to lift. My bench was up 15 pounds from my previous max meet bench ( only a month before ), and I actually had some explosiveness, which is something I struggle with. I know it's difficult when you're going at it hard and feel that a break will prevent progress, but don't be afraid to take short breaks. It's a marathon not a sprint. That's my experience/advice anyway.

    Good luck.
    Last edited by BigTallOx; 10-16-2008 at 10:49 PM.

  16. #16
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    Get deliberate about the poundages your working with.Pyramiding is not the best way to get stronger.You need to work with percentages and progressively add weight over time.Also,as said,mix it up a bit.Use different max effort exercises.Heavy Tri and Lat work.Dips too lots of em.

  17. #17
    Moderator joey54's Avatar
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    ummmmmmmmm. Do the 5x5 routine.


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