Often times I get inundated with questions via various avenues about guys hitting plateaus.
- What about my form, I lost 3 lbs, it was 15 degrees colder that day, should I drop speed bench, should I start speed bench, the list goes on.
The truth of the matter is, 9 times out of 10, barring any incurred injury during training, it's the implementation of said training that is holding them back.
Read - they aren't working hard enough.
Whenever I've gotten stuck or missed a PR, if I were completely honest with myself, I could think back about my training and pin point the days I'd slacked off.
Sure it starts off as a day here, or a day there, you weren't feeling right, didn't sleep well, what have you. We all have those days. But they add up. Those days are missed opportunities.
Often forgotten is that the stronger you get, the more work you have to do to keep getting stronger.
For instance, if you perform say 50,000 joules (just a number for the sake of discussion) of work to get yourself to a 400lb bench, you'll need to probably double that to get to a 450 bench. Triple that number to get to a 550 bench and the list goes on.
Now obviously it's not as simple as that for getting a 550 bench, however this is the most fundamental part of any training. You MUST work hard. Pushing your mind as well as your body to your limits and then pushing it even further. If it were easy, everyone would do it.