Benching- why do i suck??

[Deciever]

Okay, i've been stuck for a while in bench. I've been at 195 for a bit more than a month. ANd i think if i dont start making progress i may degress (not sure if thats a word, but it is supposed to mean the opposite of progress, means im gonna get weaker).

I've been trying everything. Bands, floor presses, reverse bands, extra tricep work, extra back work...etc. Im gonna give boards a shot see how they go, but im gettin really frustrated.

Any ideas on how i could re-kindle my bench into some respectable?

 

[solidj55]

Hey bro, are you "strictly" a westside trainer?

 

[Deciever]

no, i use some of the westside principles like speed bench, and use the bands on and off, but i dont follow their routine very strictly, Its a very loose hybrid of it i would say.

 

[k1401]

are your tri's getting stronger? your back/lats?
are you working on your weak areas?

 

[solidj55]

Well everyone is different but I can just tell you what helped me more than anything. First off was my form. Im not saying you dont do this but just a reminder just in case, always make sure your shoulder blades are pushed together as if you were trying to make them touch, drive your back/traps into the bench, I also put a little and I mean little arch in my back, bring the bar lower like right below the nipples, try and keep your elbows tucked into your body as much as possible. As far as my training went I did two basic types of routines. When I wasnt close to meet time I did bench only once a week. I did bench/tris on Monday, Squats on Wednesday, Deads on Friday. I of course did assistance for all the lifts but my typical bench day looked like this:

Bench Press(3 warmups, 2 working sets, 1 burnout set sometimes)
Closegrip Incline Press-2 sets
Machine Dips or Front Dumbell raises(2 sets)
Pushdowns-2 sets

Now, I did my own form of periodization on bench. I did this on 6 or 12 week cycles. I also did a my own form of periodization on the inclines as well. ON the dips I did 2x12 and increased the weight about 5 pounds per 2 weeks until it felt easy. On pushdowns I did the same excpet I did reps of 8. This was my training log before I injured my back. I was the strogest Ive ever been. ITs a little different than what you might see a lot of powerlifters use because some weeks I felt like doing a lot of high reps but it kinda helped to shock my body.

Week 1- 2x12-225lbs
Week 2- 2x10-255lbs
Week 3- 2x8-275lbs
Week 4- 2x6-290lbs
Week 5- 2x4-300lbs
Week 6- 2x3-305lbs
Week 7- Off
Week 8- 1x16x250, 1x18x225
Week 9- 1x14x260, 1x19x225
Week 10- 1x12x275, 1x18x225
Week 11- 1x12x275, 1x7x300, 1x4x315, 1x20x225
Week 12-NOTHING, I HURT MY BACK THE DAY AFTER WEEK 11's BENCH SESSION!!!

My methods are a little off the wall but as you can see I raise up and lower my weights each week. This works well for me. I just try to find a weight the first week that I can get an easy 12 out of and each week raise the weight to the point you know your at least going to get close the amount of reps you want. Also if I feel strong and feel the need to go heavier than I had planned the fuck it, I would do it, if I feel weak, then fuck it I go light and rep out. Just depends on how I feel. I learned this from talking to Powerlifterjay, go by feel not by a program. I just thought I would give you an idea on what worked for me. Any questions just ask, ALSO, the routine I do before a comp (about 12 weeks out is when I start) is almost identical to the style Powerlifterjay uses, MOnday-Bench, THursday-boards, floors, etc. Hope I helped even though I probably didnt lol.

 

[solidj55]

OH yea, I forgot to add, I absolutely destroyed(productively I mean lol) doing chest supported T-Bar rows, closegrip pulldowns, and seated cable rows.

 

[Deciever]

solid, you did help thank you. I'll consider doing your split, as it seems pretty solid. I actually will be training w/ Team NJ, and seeing how that goes, i'll be training my heavy squat and bench days with them, and doing my speed work at the other gym i go to. So i will be getting a lot of help with my form, and training ideas.

k1401- My tris have gotten stronger, so have my lats.. its just that damn point in the middle of the bench which has to do with the shoulders i think (i just learned that a few days ago) so i'm gonna be hittin up my shoulders pretty hard.

 

[powerlifterjay]

Deciever i think Solid gave you excellent advice. Go by feel. Your body is a very good indicator of what it wants to do. Or i should say can do. There are times when i feel strong enough to do a 2 rep max. But on other days i know i am not gonna get it, but i may be able to PR a rep for 5 or even 8. Then do it. You do not always have to max out. I did a meet 3 weeks ago and you wanna know the next time i will max on the bench? Try Sept! Ya 3 months plus of no maxing. I will hit heavy boards, will max there, but not on my bench. Being stuck at a weight for 1 month is not enough time to freak out. It just means your not a beginnner anymore and you must listen to your body and strengthen your weaknesses. You hear that all the time but it is true. It true! So video your lift (i do mine) and tear it apart and find your weakness. If you cant send me a copy and i will tell you what i think. If i cant send it to dave tate. But first listen to your body a little bit. And let it PR where it can. Not just 1 rep. To me a 1 rep max in trainng on bench (especially if your raw) isnt as much a test of strength as going for a double. Singles on the bench now will only be done with a shirt for me. Thats asking for injury. Hope i helped some and follow solids advice. Good luck lil bro!

 

[Deciever]

good advice jay. I have one bench video taped, but its a horrible example, because i took too wide of a grip, didnt tuck my elbows...etc.
Its weird. i feel like im better at repping than i am at heavy weights. When i was doing 135 i could've done like 15, but then once you move up past like 170, its just sticking point city. And i dont understand it because i've done 175 x 3 before, and now getting 2 is a struggle. Hell, i've even done a reverse light band press with 215. As i get more experianced powerlifting gets more and more complicated.

 

[p03t1c]

maybe for everyone it's different and there is definately a chance that you have some body part that is lagging but for me, normally my mind isn't in it. when u try and try and try to find the problem sometimes u attempt to overanalyze form and everything else. i find myself doing this every once in a while. when i don't pr, my mind isnt in the right set to pr. you have to be ready to lift the weight mentally and channel everything you have into that lift.

a couple weeks ago, i was doing goodmornings. i knew when i hit a certain weight i was going to stop. the weight felt like it was absolutely crushing me, but my partner stepped up and did the weight. i could see their drive and i knew i just wasnt pushing with all i could. so i got under that bar and added another 50 lbs and took it up like it was nothing.

i have no idea if this helps at all. prolly not.