My plateau and deloading (first time)

[VSUdude]

Well, I finally hit a plateau. The BS 5x5 has worked wonders, but now my bench gains have stopped.

I am stuck at 255. I managed to get 255x4 today with a little assistance on the bottom end. When I started this run, I reset back a few weeks (started at 245 I think; I'll have to check my journal to be sure) and worked back up to 255, but I'm stuck once again.

I think I'll try the deloading phase of the advanced version, but only for bench as everything else is still moving higher on the regular linear 5x5. Is training my bench in a different rep/set scheme than everything else ok?

After reading the article I think I might try the "Deload and Peak" method. If I understand the article correctly, my bench week would look like this:

Monday (ramping weights): 205x3, 225x3, 255x3
Friday (straight sets): 255x3, 255x3, 255x3

If this is the correct set-up, do I move the weight up every week like on the linear version? I'm a bit confused so some wisdom would be much appreciated!

Thanks for any help!

 

[The Shadow]

IMO - I would work on the weak part of the ROM

Pauses on chest for push
Board presses - chest to mid lock-out
floor presses - midpoint to lock put


Rotate the weak area in to the scheme

 

[Guinness5.0]

IMO you didn't reset low enough. If you fail to get 255x5 , then move down to 245, you'r eonly dropping the poundage by ~4% (and probably less given that your 5rm is somewhat lower than 255). That is not going to have much of an effect. My suggestion would be to reset it to a lesser poundage than 245 (maybe 225) to build some 'momentum' and freshen up.

If that works so be it. If not then perhaps indentify/target the weak spot as suggested above. But IMHO for now it'd be best to try the simpler approach

Madcow2 has remarked that it seems that people most often stall on bench first, likely due to starting it at a higher relative poundage than one's other lifts. It makes sense given benching's social context as 'the' exercise for guys to emphasize and therefore overshoot.

 

[Protobuilder]

I agree w/ Guiness that you started too heavy. How many weeks into the current cycle are you? You can definitely adjust just the bench; in fact, it's recommended. No need to reset other things if they're going smoothly. Just tinker w/ the bench. Either reset and ramp back up, trying to get past the plateau. Or, I think the "peak" you have outlined is a good idea. I don't know off the top of my head what "the plan" is supposed to be, but adding in 3 triples at that weight and then adding a little each week should get your top set of 5 moving again at least a little while longer. A little problem though, you can't push that scheme for a really long time b/c you're getting to where you don't have anywhere to go except down to heavy singles. So, just be aware that as you move into heavier triples, you're probably adding more stress than usual and you can milk it for awhile, just pay attention and don't let it start affecting your other lifts. Maybe squeeze a few more pounds out of it and then reset, but keep everything else on track.

 

[VSUdude]

Thanks a ton for the advice guys - It is very much appreciated!

I'll post which direction I decide to take the workout - I'm gonna ponder it a little more and do a bit more research.

 

[George Spellwin]

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