Any bros got any ideas for surpassing a bench max plateau? Been doing this lift routine that's been pretty legit until, a six week work out. Do bench MWF.
>maxed at 180
>week 1 3x10 at 65%, 70%, and 75% max
>week 2 4x8 at 65,70,75, and 78% max
>week 3 5x6 at 65,70,75,78, and 81% max
>week 4&5 pyramids, 10 reps at 50%, 8 reps at 60%, 6 reps at 70%, 4 reps at 80%, 3 reps at 85%, then 2 reps at 90%. If I get all reps with our assistance I go up in weight. Last day of week 5 I max out again
>maxed at 195, repeat week 1-5
>maxed at 235, repeat week 1-5
>maxed at 250, repeat week 1-5
>maxed at 265, repeat week 1-5
>maxed at 270, repeat week 1-5
>maxed at 270, repeat week 1-5
>maxed at 270, repeat week 1-5
This has been going on for a while. No matter what I can't get above 270 on 1RM. I'm doing all reps on pyramids for 300. I can even get 225 for 17 reps now. Any one got any ideas?
Ive hears good things about smolov jr so i just started it yesterday. First time ive been this sore in a while. But im not sure how ling i should run it for or if i should stop after a certain amount of time
Also what your weight op? Did you gain any while training?
>>35055091
squats.
>>35055144
I wirghed 163lb when started, now 168lb, 6ft>>35055200
I do the same routine with squats, power clean, and incline. Squat went from 210-290, power clean 170-220, incline 140-150
>225 for 17
>cant get above 270
that doesnt make any sense at all m8 what're u on aboot.
>>35055232
you're definitely not doing enough squats. just replace bench with squats and your bench will naturally increase.
>>35055272
I know it's fucking wierd. I guess my endurance is better then strength. They say 1rep max is more of a mental thing. 225 just doesn't feel at all difficult until I get to about 14 reps then it gets tough and I struggle. I have a lot of friends who can 1RM over 300 and can get maybe 12-15 reps in at 225. I've tried 275 many times starting out fresh. I can get it maybe half way up but my arms give out. It's fucking wierd. I've also repped 270 twice after ripping 265 3 times
>>35055322
Doing the same routine on squats with bench. First squat max was 210 and was struggling. I injured my left leg so took it easy on first rotation. Maxed out 5 weeks later at 225. 5 weeks after that was at 275, 5 weeks after that 285, then recently at 290. Could prob got 300 just wasn't feeling it that day
>>35055362
Shooting for 3 plates next time
>>35055362
eat more eggs too.
>>35055539
Brehhhhhsssssnshhhnnnqqqqgg
>>35055322
Just wondering, how do squats help out with your bench?
>>35055856
by giving you stronger legs.
>>35055091
1. Fix your technique
2. Use accommodating resistance
3. Train your dynamic movement
4. Board press
5. Increase your bodyweight
6. Use AAS
>>35055330
Look into peaking programs. Your problem is that you are not used to maxing.
>>35055979
I forgot the most important thing- use a shirt or slingshot.
>>35055979
I never understood how increasing your body weight will help increase bench press. It does make since with squats though cause you are lifting your bw with you. Knew a fat guy prob weighed 235 and could squat 405 but his bench was only 215
>>35055091
>Any bros got any ideas for surpassing a bench max plateau?
Do any or all of the following:
>add another bench day (low volume, moderate intensity).
>strengthen your upper back and lats. can you row what you bench?
>bodybuild your pecs, delts, back, and shoulders.
>>35056003
Because it will improve your leverage and decrease the range of motion.
>>35055994
Same guy - found the clip:
https://www.youtube.com/watch?v=Iu27imhNvYw
>>35055330
yeah idk man. i get 225 for 12 and my max is 315.
>>35055091
How often do you do heavy rowing or chins/pullups?
Gain weight, wrap your wrists, do more paused benching, fix your technique, do more volume.
>>35056556
And, if I understand OP's post correctly, benching once a week won't take you very far. Adding another session is the best way to add volume. Also, pyramids are stupid.
>>35056460
Never heavy row, do a lot of pull ups arm day, can get 18 in one set
>>35056574
I bench mon, wed, and fri
>>35056612
Nvm then.
>>35056595
>Never heavy row
There ya go.
Try it. Might help.
I have been trying narrow grip bench once a week to strebgthen my triceps and can normally do 185x6 but not much more
GZCL got me out of a bench plateau. I was at 215 max for 2 weeks and got to 255 a month after doing it again.
>>35055091
dude, youve tapped your intermediate gains. whats your bodyweight?
>>35058489
168lb, 6ft. The guy I lift with is 172 lbs, 5ft, he maxed at 300
>>35058807
nice lifts at such weights
i think you guys should go onto concurrent training now
Here's a fucking idea. Put the weight up to 280 and then try lifting it.
If you budge it even a fucking little bit, your muscles are being told to adapt to the new stress.
Then do it again the next time you work out.
Davis' law you fucktard.
>>35055091
You're going for 1rm every time? Or just once a week? Are you benching more than once a week?
Going for 1rm every time is counter-productive. Try 5x5 and add 5 pounds to your 5x5 every week.
I used to do 265 for 8 but 275 and on for 1. I just cant hold my breath or theres too much pressure building up and my eyes feel like theyre bout to pop. I couldnt ever figure it out but just doing singles of 275 285 295 and 305 eventually got me to 3 plate.
Now i do 275 for 10 335 for 1 but i cant do anything over 285 for reps.
>>35058965
Nah bro just maxing out once every 5 weeks
>>35059060
Well then there's only one thing you can do. Eat.
>>35059010
Same for me. I feel like my veins are gonna pop out. Ripping at lighter weight like 205 or 225 is easy for me. Can even get 250 6 reps
>>35059068
Eat boiled eggs for breakfast, peanut butter and banana sandwiches for lunch, then chicken grilled for dinner. I only cheat on weekends with shitty food and beer
>>35055091
Up the calories.
>>35059071
Yeah, 225 was like a reflex for me when i was on your boat.
Just be patient i guess, if worse comes to worst you can bulk a bit, maybe double your creatine intake.
Im lurking the thread if anyone has tips for that whole pressure thing. Only thing ive tried was lowering sodium in diet but it didnt help at all.
>>35059088
Telling me what you eat isn't really what I'm looking for. Eat MORE of that.
