bench press plateau weight falling help

[ballast]

There are several versions of the 5x5 system.You can do 1,2 or 3 top sets of 5 with the same weight and the previous 5's are warm ups.Another version is where you warm up over several sets then do 5x5 with the same weight.This is good for strength-endurance and I like using it for chins only.When I do 5x5, the first three sets are progressive warm ups and the last two are work sets with the same weight.Once I can get 5 reps on both sets, I add 5 or 10 ibs(depending on what lift I am doing), and shoot for 5 reps again.The 5/4/3/2/1 system works best when you alternate it week to week with a less stressful rep scheme like 5x5.

 

[muscledog95]

Do drop sets on the bench. Have your partner or you can do it. After each set take some weight off and imediately get on the bench and hit it, take some more off and continue. hit it hit it and keep hitting it till you get to the bar. Chest gets pumped

 

[George Spellwin]

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