Only chest strength declining?

[shoichi]

At first I thought it was a plateau, so I simply switched my routine up. I've been lifting without a partner for about 6 months now, but have kept the same intensity. However, my chest strength is stagnant, and my flat bench is going down. I'm now at around 225x9, whereas before, I was at 255x8, as short as 3 months ago. I can't touch 255x3 now. I had a brief shoulder injury, but it's completely healed now.

During this time, my shoulder presses are doing well. I'm pressing dbells of 90x8, off of my 100x5 max. My barbell shoulder press is at a stagnant 155x5, whereas before I was at 185x5-8.

During this time, I've gone through an explosion with my legs, adding another 40lbs on my max squat.

So...I think my training methods, at least to myself, appear to be fine. My diet is really good right now, and I'm getting plenty of sleep - though I got a job at a nightclub which will throw one night a week completely out the door. I don't drink, I don't party much....I just don't get it.

My question is, what's up? I've gone back to my original chest workouts now, and it doesn't seem to be helping. Any suggestions? Is it possible that I just can't bench anymore?

5'5" 176 13% Training 5 of 7 days for the last 2 years, sporadically the previous 4 years.

Day 1: Chest
Day 2: Back/Tri
Day 3: Off
Day 4: Legs
Day 5: Shoulder/Bi
Day 6: Off

I usaully add abs whenever I have the time. I've been snowboarding about every week through winter. I was taking in around 3000 calories, now I'm bulking again, so I'm around 3500.

 

[R CRUSHER]

DR SLOE ~ say dawg ya got ta get off that shit for awhile.....skip chest day one week then came back and flip the script know what im sayin'?..

...take a page from them powerlifters
them some strong ass mutha fuckas.....

change that grip every set dawg (wide/strong/ narrow)....pause 1-2sec on bottom of each rep ....do sets of 5-8 reps....know what i'm sayin'?
that should take care of you weaknesses".......an hook me up with a fine ass white gurl

peace out

 

[b fold the truth]

My overhead press continues to increase...a lot. My flat bench press continues to stay the same or slightly decrease. I, as well as MANY other strongmen who focus on their overhead press strength, have found that it is nearly impossible to focus on the overhead strength and increase your bench press.

I see a few things in your post...
...shoulder injury
...overhead pressing strength is good (seems as if you are really pushing yourself too)
...bench press strength is going down

Seriously...think about backing down on the overhead weight/intensity/volume and work a little more on your rotators. Your bench just might go up.

B True

 

[JOKER47]

My overhead press continues to increase...a lot. My flat bench press continues to stay the same or slightly decrease. I, as well as MANY other strongmen who focus on their overhead press strength, have found that it is nearly impossible to focus on the overhead strength and increase your bench press.

B> Why is this? I would tend to think that because both PL benching and over-head press require so much delt involvement, that both lifts would tend to go up as delt strength increased.

What is the reason that you and other strongman see evidence contrary to that? I am curious because, I personally, would like both of my lifts go up. I may need to re-think my strategy with this information....

Thanks,
Joker

 

[shoichi]

What's a strongman?

 

[b fold the truth]

B> Why is this? I would tend to think that because both PL benching and over-head press require so much delt involvement, that both lifts would tend to go up as delt strength increased.

What is the reason that you and other strongman see evidence contrary to that? I am curious because, I personally, would like both of my lifts go up. I may need to re-think my strategy with this information....

Thanks,
Joker

You just can't increase both in leaps and bounds...at the same time. The shoulder can only be worked so much...and most all strongmen train the overhead press on a different day as flats.

Something that I have noticed...most people who are SUPER benchers (powerlifters) tend to REALLY struggle on the overhead press. Most people with a good overhead press...tend to be able to flat press a decent amount also. I remember seeing a 515+ pound bencher struggle with 215 on the log clean and press last Summer...I believe that he missed it too.

B True

 

[louden_swain]

The problem is that you have become a victim of the bench press. You need to alternate your plan, by including incline presses and dips.

 

[erickthegreat11]

weighted dips, db presses, jm press, will make ur bench stronger

Im trying a new split with good sucess:

Day 1
Narrow bench, 1 arm db bench press, JM press, forearm curls, conc curls, reverse grip curls, grip exerciser, incline curls

Day 2
Weighted dips, wide bench, squat, quadriceps extension, calf raises

Day 3
Deadlift, bent db rows, upright rows, ham curls, abdominal

Day 4 OFF

Im waiting for my squat to go back up to a good weight to get back into Day 3 workout
All workouts have 4 days rest between

 

[Lee]

i like JM bench but the motion is a bit awkward. i was doin em yesterday and some fool walked up and said "yer bench press form is all wrong." i just said "well when you can explain to me what a JM press is then please feel free to show me proper bench press form."

 

[erickthegreat11]

yeah its a bit awkward, but Im guessing u get about the same result as a skull crusher without the elbow pain

Lee, what you said is exactly why I lift at home. No way I could keep concentration when some goof newby says somethin like that-I need my rageahol