5x5 bench issues

[watevrpal]

I have been doing the following 5x5 program for the last 6 months and I have hit a plateau and I am looking for input to get past it. Right now I am taking 2 weeks off because I am starting a cutting workout for a month or so and would also like recommendations for a bench program while reducing calories. Thanks


5x5 routine
Mon and thur
5 sets of 245 followed by 4 sets of weighted dips I originally started at 205 and now I am up to 245 for 5 sets.
My 1 rep max is 305

 

[joeblow12345]

I have been doing the following 5x5 program for the last 6 months and I have hit a plateau and I am looking for input to get past it. Right now I am taking 2 weeks off because I am starting a cutting workout for a month or so and would also like recommendations for a bench program while reducing calories. Thanks


5x5 routine
Mon and thur
5 sets of 245 followed by 4 sets of weighted dips I originally started at 205 and now I am up to 245 for 5 sets.
My 1 rep max is 305[/QUOT

Im surprised you made gains that long. You cant continue to do the same thing and expect to get stronger. You have to change weights, reps, sets, accommodating resistance frequently. I never do the same thing more than 3 weeks. After that your body adapts and stops getting stronger. When you keep things fresh your body is constantly being challenged and forced to get stronger. Try something new and see how it goes.

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[CoBra666]

if your only concern is bench do something like smolov for bench routine

 

[brownbrown]

I have been doing the following 5x5 program for the last 6 months and I have hit a plateau and I am looking for input to get past it. Right now I am taking 2 weeks off because I am starting a cutting workout for a month or so and would also like recommendations for a bench program while reducing calories. Thanks


5x5 routine
Mon and thur
5 sets of 245 followed by 4 sets of weighted dips I originally started at 205 and now I am up to 245 for 5 sets.
My 1 rep max is 305

What Joeblow and Cobra said. Should have changed routine a while ago.

245 for 5 sets? 5x5 is progressive weight. You shouldn't have the same weight for all 5 sets bro. Do you use the excel spread sheet with the formulas?

 

[CoBra666]

What Joeblow and Cobra said. Should have changed routine a while ago.

245 for 5 sets? 5x5 is progressive weight. You shouldn't have the same weight for all 5 sets bro. Do you use the excel spread sheet with the formulas?

i could be wrong but i thought depending on which format of the 5x5 routine you use it can be either progressive or straight sets

 

[obsessedwliftin]

i could be wrong but i thought depending on which format of the 5x5 routine you use it can be either progressive or straight sets

This is correct. Stronglifts they stay the same.

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[brownbrown]

i could be wrong but i thought depending on which format of the 5x5 routine you use it can be either progressive or straight sets

Ahhh...
<--Fail

 

[zipzopzippity]

Dood, switch it up. Try switching to a body part split routine for a bit then go back to full body work outs. Can't believe u did full body 3x a week for 6 months, above anything else like cns and body familiarity, aren't u bored? Lol

 

[watevrpal]

Ya I am pretty damn bored going to take 2 weeks off from the weights and just run 3 miles 5 days a week then I am going to try another routine. Thanks fellas

 

[themondtster]

SL5*5 and I believe most others are designed for 10 weeks and that's usually with a deload. After that you should try something new. I'd deload with a light week with a four day split. Then try 5/3/1 program if you still want to go for strength. Stick to the core lifts of the program and the accessories are up to you so it can change some. Lately I've been doing 5/3/1 for 3 weeks and then instead of the deload week i do 3 weeks of GVT for mass building. Then repeat. Liking it so far. Main thing is mix it up and try something new. Plenty of effective programs out there.