blasting bench press

[zerdesht]

hi every 1, im new here, i am training 5 years but first 2 years was getting some development but its more than 3 years that i stuck on benching 110 kg only 5 reps, my height is 176 centimeter, and my weight is 90 kg im average but only little belly and small bonus, i was sinking to do some exercises for strength or power 3 times per weeks.

plc i hope some body advice me how to increase my benchpress and shoulder press, how many reps and sets do i need to do and what is the period resting between sets and how often a week i should train, my diet is very good i think its only training that i do wrong.

i aprriciate if you be able to take me out of that dig im in 3 years my age is 32.
thanks in advance

 

[needtogetaas]

I think the boys in the weight lifting forum could help more. Please put threads in the right forum. Thanks

 

[SouthernLord]

Madcow Training - Table of Contents, 5x5 Programs, Dual Factor Theory, Training Theory

Start here. Read the training primer and training theory section. Then read the intermediate 5x5. This is the program I recommend.

 

[SCREW]

Madcow Training - Table of Contents, 5x5 Programs, Dual Factor Theory, Training Theory

Start here. Read the training primer and training theory section. Then read the intermediate 5x5. This is the program I recommend.

yea im on this program right now