Stalled on bench :( (+other q's)

[Aslin]

Hey guys i just wanna get some advice with some pretty simple questions. Cheers for taking time out.

I've stalled on my bench, i'm doing 5*5 ramping at the moment. I've manged to reach 230*5 i've been stuck on this for the past month or so going no where.... I was thinking of changing the rep scheme to 8*4 or somthing so i can hit my 8rm and ty to improve that way, eventually switching back to 5*5.

I'm pissed because 230*5 seems a little shit for someone of my stature (6'1,210lbs) Think i could do way more before i stall like this....

My other questions were based around over working. I'm doing 5*5 sets in everything exept BB rows because I can keep better form with sets of 8

I dont feel sufficiantly fatigued after my workout. I feel i could do more work on just about all of my exercises. Would it be a good idea to carry on doing lighter weight for a couple more sets after i've maxed to work the muscle more? I mean, aslong as you can equal or inprove on your pr's you know your not overtraining right?

 

[Powerlifting57]

I would go to 4X3 to get past your plataue.

Make sure you are eating enough, sleeping well.


Also your triceps/shoulders have alot to do with your bench so think outside of the box.


Heavy military press and skull crushers go a long way in the bench press.

 

[Aslin]

thanks man, I'm really happy with my bis/tris but i'm lagging at military. I stopped doing flys, is that a factor?

 

[Powerlifting57]

I dont see flys in being a mass or strength builder. It is more or less a shaping exercise in my book. It is necessary but at the same time its not.

I would start doing heavy military down to your nose/chin area, then back up. If this puts alot of stress on your shoulder doing barbell then try dumbbell.

 

[gstacker]

Dips help improve the bench too, once you start adding weight to the dips your bench will go up too
you can also try n get 7 sets of 7 with 230 if you can only get the fist or second set at 7 and then they start dropping off stick with it untill you can and then bump up the weight and start your fives again

 

[gstacker]

Oh one other note, Rest periods of up to 5 mins inbetween sets is not un heard of while strength training... Might want to play around with that too

 

[Aslin]

yeah I do only bodyweight dips, i do somthing like 4*12, i wasnt thinking of adding weight untill i hit somthing like 4*15, but i'll give it a try next workout. I do take long (3-5mins) rests between my sets, especially when i'm going for pr's. I'm doing my Military right down to upper chest/sternum area, i'm still making a solid 5lbs increase each week. Maybe I'm paying for drilling bench pressing too hard and not enough rows/military/DL/Squats... anyway i'll try and stop at chin and go back up again like u mention.

Thanks

 

[b fold the truth]

Where are you failing at on the bench press?

210 lbs at 6'1" isn't really super thick if you have longish arms. Gaining weight ALWAYS helps the bench press! I'm 6'2" and 285-297 lbs with monkey arms and have a LONNNNGGGG way to press on the bench press as well.

 

[needfasp3ed]

Standing overhead press has really helped out my bench press alot. Im 6ft 180 and my bench max is right around 300. On overhead press I do 4 sets of 8 with 115 125 135 145

 

[Aslin]

300lb is well good for a 180lb guy, i'm suprised your press isnt higher, I've read Mark rippetoes starting strength and got my form pretty tight now. I've gained some weight, weighing in at about 225 now, bench has shot up to 240*5, but it feels good, defo had more in the tank to up the weight more.

edit - Oh and i was failing at the initial push off the chest, the lockout was never an issue. I really found that sorting out my breathing helped too.

cheers.