Losing strength on bench press.. Please help

[stevesmi]

with flat bench do this

warmup

then do 1 set of 8 whatever weight you do that many
then do 1 set of 6 whatever weight you do that many
then do 3 sets of 4 whatever weight you do that many.. take 5 minutes in between sets.

then do incline/decline rotation each split. you need to get in 3 sets of dips at some point and 100 pushups.

what you eat can effect your strength, as well as adequate sleep, as well as other factors.. you could have been sick.

 

[joeblow12345]

I have actually read that article and saw his videos, technique is good, because i was improving but it stopped working now im going backwards in strength..
I know all about low rep (1-3) that builds strength im not a newb to this, But they make me overtrain rapidly when i train on 1-3 rep range.. I have done a 305 bench easy on Dec 05 trained heavy for while and on dec 26 i couldnt get 305 to lockout and the weight felt much heavier, to this day i cant even probably get 305, ive been stuck at around 275 for almost 2 years, but my bodyweight is 30lb heavier from last year, maybe because i trained more like bodybuider, but i aslo emphasized benching heavy weekly in my routine..
IDK where my weakness is, its mostly lockout but my tricep are very very strong, but shoulders are very weak..
Can you help me with a good strength routine that really does increase strength, but i also want to continue bodybuild and do iso exercise, i know you said they wont help but i can get around that..
Also what should i do now?? Go back to dbells or what??

Forgot to mention i have tried something similar to westside with dynamic effort one day and max the other and i used bands but they made me overtrain rapidly, please give me a routine for a natural not a juiced powerlifter..
Thanks

First things first if your overtrained at the moment then you are in serious need of a deload bench session. I prefer to use dbs for this but you can use the bar as well. Use about 30-40lb dbs and do 4 sets of 15-20 reps for your next bench session. The idea is to go really light and give your body a break from all the stress of heavy lifting. I would also recommend doing it with the rest of your training for the week. I know you are familiar with the conjugate mwthod but as I stated before its an advanced training method and done improperly can lead ti over training fast. This is why I suggested the 531 training method. It is simple yet highly effective. It also has regular deloads built in to avoid over training. Also if your lockout sucks than board presses and floor presses will be your focus.


Sent from my DROID BIONIC using EliteFitness

 

[Iron Warrior707]

IDK if this has anything to do with it but my shoulder hurts so bad right now, Yest when i benched it hurt my shoulder real bad it never used to be like this.. On wed i did alot of shoulder work up to 30 sets of shoulders, around 15 sets of side laterals, 4 sets of front raise, 4 sets of press and 6 sets of real delts.. This worked to bring up my delts but i dunno if it hinders my bench press strength, im gonna take 2 days off and get back on monday and do some dbl work no bar..
When do you think should i go back to bench press after flat and incline dbl work?? 1 week? 2 week? a month?
BTW im not gonna do into all these advanced lifts like board press floor press. i believe those are only for elite powerlifters..
I need a simple routine to follow i dunno whats the 531 you talking about..
I have done a 315 bench press but i was on 40mg of var and i injured my lef uperr pec where it connects to shoulder so i had to start from a scartch heres the 315 video..

http://www.youtube.com/watch?v=aYEBTVgrp1g&context=C38bf782ADOEgsToPDskJjSTiujkDlFPCEBw79BVGU

 

[joeblow12345]

Ok I watched the video and as I suspected your technique needs work. The first thing I see is you need to tuck your elbows more. This reduces pressure on the shoulder. The second and probably most important is your dropping the bar on your decent instead of controlling it. It actually not your lockout that sucks,its your lack of strength off the chest thats causing you to stall. When you lower the bar you need to use your lats to control it. You dont want the bar to slam into your chest. You want to touch your chest then explode off the bottom. Try doing pause reps and dead stops. On the pause reps do a full 2 count on your chest for each rep and use lower percentages. The dead stops set up in a power rack and set the pins at you weakest point, then press it up. Do multiply singles for a set, not reps. Every rep should stop dead on the pins. The 531 program is Jim Wendlers program. You can find it on amazon, elitefts, or just google it. If your shoulder is injured do light weight for a few weeks and lots of rehab. Do not train heavy shoulders or pressing as this could cause a full tear.

Sent from my DROID BIONIC using EliteFitness

 

[Iron Warrior707]

Ok thanks.. Will do what you suggested..

 

[themondtster]

Im curious on what your whole week routine looks like? Exercise reps and sets.

From My Droid MoFo!