Newbie, needs help from the pros.

[bran88]

Those 295lbs 2-3 reps are done all by yourself or does someone touchs the bar for you?

No one touches the bar. I can usually bang out 2 by myself, but I don't go near 3 reps without someone spotting me.

The original post I started was on another forum about 3 months ago.

My current weight: 167 lbs.

 

[bran88]

This really sticks out to me. Can you give us a more detailed run down of your diet?

In the morning I have a protein shake (EAS, about 35g's counting the milk), some type of fruit (banana, etc...) and some eggs.

For a snack between this and lunch i'll have a protein bar.

For lunch, some type of meat (steak, chicken, or fish) with veggies and some type of starch.

snack again between is typically fruit.

Dinner, I'll have some type of meat again with a little starch and veggies. I do not eat any type of sweets anymore. I substitute dessert with some yogurt.

Most of the times I then work out, come home and have a protein shake before bed.

 

[the_alcatraz]

bro, looks like your diet has only two real meals and the rest is protein shakes. I'd recommend getting a little more food protein in your diet.

 

[SaiBoT]

No one touches the bar. I can usually bang out 2 by myself, but I don't go near 3 reps without someone spotting me.

The original post I started was on another forum about 3 months ago.

My current weight: 167 lbs.

You should work w a weight that allows to do 4 or 5 reps by yourself, then once you can get 8 reps w that weight increase it by 10lbs until your able to do 8 reps w the new weight and so on. You get the idea? Maybe the jolt you need to keep increasing the weight is to increase the reps... you might be working w low reps for too long and your body got used to it.

You can also try to have a light day just for the bench w 5sets of 3reps w a minute rest done explosively w a weight around 60-70% of your max rep.

 

[bran88]

You should work w a weight that allows to do 4 or 5 reps by yourself, then once you can get 8 reps w that weight increase it by 10lbs until your able to do 8 reps w the new weight and so on. You get the idea? Maybe the jolt you need to keep increasing the weight is to increase the reps... you might be working w low reps for too long and your body got used to it.

You can also try to have a light day just for the bench w 5sets of 3reps w a minute rest done explosively w a weight around 60-70% of your max rep.

That's a good idea too!

 

[SaiBoT]

That's a good idea too!

Good luck