I started working out last May, the Friday before Memorial Day. I was coming off of a reconstructive surgery (left wrist) and 6 years of 100 hours work weeks. I weighed in at 289 pounds (which really sucked afte having been in great shape in my late teens and early 20's and lifting regularly at that time), after my workout and before drinking any water. I'm 6'3 and 28 years old.
Since then I have gotten down to 226 pounds and now run about 25-30 miles per week and lift 4-days per week for about 2 hours each lifting session. I have gotten some good definition in my chest, arms, back and legs and shrunk my waist by about 12 1/2 inches so far. However, I'm now battling some medial epicondilitis (sp?) in my right elbow, however I'm continuing to lift while doing therapy.
Here's my issue. In certain exercises for my chest; incline dumbell flys, dips, cable cross, pushups, I've gotten a great deal stronger. However, I've not gained any strength in my bench press since late June. When I started I could barely bench 155lbs on my last set. By late June or early July, I was doing 4-6 reps with 225lbs on my last set. However, I've stayed there since and cannot do a single set more today than when I started.
I've varied my routine about once every 10 weeks and am about to change it up again. Here is what I'm currently doing:
-Warm-up on stairmaster for 5 minutes
-3 Sets of 2 pushups
-Warm up with 1 set 8 reps @135lbs
-1 set 185lbsx8 reps
-1 set 225lbsx5/6 reps
-1 set 225lbsx5 reps
-1 set 225lbsx3/4
-1 set 185lbsxmax number
-Incline Dumbell flys
-4 sets 60lbsx6-8 reps
-Upright Shoulder Row
-4 sets 15lbsx8 (alternating arms)
-4 sets 20lbsx12
-4 sets 8-12 reps each
-2 supersets of 8 flys and then 8 crosses with 50lbs
I am really trying to go for endurance and strength, not necessarilly size, which is why I do a number of different exercises with an average of 4 sets each. I would like to increase my bench press, as I tend to see more definition in my upper chest and my shoulders from doing the bench press than I do from any other chest exercise (and I've tried them all).
So, how do I increase my bench press? Also, I often do not have a spotter to rely on in the gym, so I can't always go for that extra effort.