5x5 problem/ bench stuck

[dsar]

Hi there, I'm new to posting on this forum although I've been lurking for a long time, I've never really needed to post before because all the information from the members is so useful.

I've been following the intermediate 5x5 program, but in the past few months my bench (which is normally very progressive) has halted and I can't seem to get it past 264x5 or 286x2, my squat and deadlift however have improved more in those months. My question is whether I should start a new routine i.e. the dual factor 5x5, keep going with the intermediate version and just hope it gets moving or do some other accessory work; at the moment I do weighted dips/ curls/ tri extension/ occasionally dumbbell presses. I can understand that sometimes you reach plateaus that you can't seem to get past, but this is starting to annoy me.

Any help would be much appreciated. Current weight is 225 and age 19. Diet is a bit up and down because I can't depend on my parents filling me with protein anymore. I also worry about putting on too much weight as I gain weight quite quickly. Thanks.

 

[ZGzaZ]

Deload your bench, drop it down to around 240x5 or maybe a little lower, and work back up from there the same way you did before. You should be able to pass your old PR after that.

 

[AEKDB]

Lowering the weight and working it back up is a very good trick and will probably help you.

"my squat and deadlift however have improved more in those months."

This is always good even if your bench seems "stuck".

"I do weighted dips/ curls/ tri extension/ occasionally dumbbell presses."

The dips will help a lot. A nice change may be to focus on increasing your dips and overhead press while only benching once a week for 3 sets of 10-15 reps. Another trick I use when I stall on the bench is to see how many reps I can do at 225 and train for more reps instead of more weight. Sometimes it seems that I am just bored with benching and need to change it up.

 

[anotherbutters]

Everyone tends to get stuck on bench first, lol. You're still getting stronger because your squat and dead are going up. Your bench has stalled because you've got it set too high and you're hammering away right at your limits, rather than just below them as with your other lifts.

As the other two above said, drop the weight and ramp it up again. Maybe change the way you're working it - work triples for a while instead of 5's, for example. Whatever, try not to get stuck doing the same thing. Also, are you adding lots of assistance work for your arms? If so, drop that out as that might be slowing your recovery.

 

[Illuminati]

where are you stalling out on your bench?

w/o a response, i can almost bet you need to strengthen your tri's, and work on your form.