>tfw bench 5rm is 57.5kg and has been for weeks
i want to get off mr rippetoes wild ride. am i at an 'intermediate' level yet?
highbar squat btw
and my working weights are:
Bench: 57.5x5
OHP: 42.5x5
Squat: 105kgx5
Deadlift: 120kgx5
I weigh 71 kg @ 5'9.5
Doesn't look like you're doing SS at all
Bench three times a week, two times with high volume and once with high intensity, but still some volume.
Not much more to know about benching.
Also, fix your form, obviously.
>>35942257
whys that? because im so weak?
>>35942266
I started putting in 3x8 Incline bench on my OHP days as an accessory, im hoping that will improve my bench
haha wtf is that bech yo!? and 140 kg DL.. le SS maymay fucked you hard.
>>35942271
Drop OHP dude.
I said bench three times a week and by benching I mean benching.
If you want to progress your bench, then you have to bench more often - replacing a session of benching with OHP is simply slowing down your bench progress.
Incline as accesoire is fine.
>>35942281
>>35942796
Nice 4chan images, congrats on your reasonable argument too.
>>35942281
Progressing bench 3 times a week is unoptimal unless you have very small plates. The smallest plates found in a gym are usually 1.25kg- that meaning you aim to increase your bench by 7.5kg every week... should I say more?
Progress in OHP goes hand in hand with bench. There is no reason to drop what is actually a more functional exercise in favor of bench progress (which wont happen anyway). And you suggest incline bench anyway? An exercise which is mostly covered by doing OHP and bench anyway? You have a poor understanding of what you talk about.
>>35942886
Who said that he should progress the bench 3 times a week, holy shit, go get some reading comprehension.
He should bench three times weekly as bench is a lift that benefits a lot from frequency and can recover from high volume.
You drop OHP because it's not a good replacement for the bench - it's a different movement that targets muscle differently.
I don't know if you know anything about actual programming and if you ever heared about specificity - but I can tell you that no auccessfull bench program has you replacing bench sessions with OHP or OHP at all
The only place for OHP in good bench programs are as light and accesoire style lift.
If you have any question, head over to plg at good times, you will learn a lot and stop spouting shit like you did here as soon as you realize that you have no clue of programming.
>>35942910
OP can't even bench one plate and you want to put him on a specialized bench program? AND have him completely ignore OHP progress?
>Who said that he should progress the bench 3 times a week, holy shit, go get some reading comprehension.
OP is doing SS and with that in mind, by saying he should "bench" three times a week and "replace OHP" that is exactly what it sounds like.
In fact, I do not disagree with you about how to improve the bench press. However OP doesn't need to do the fucking Texas Method to get him out of his rut. He should just keep fucking eating and stick to the program, maybe add some upperbody accessories if he wants to.
>>35943007
A specialized bench program? God that sounds fancy.
I want him to bench a as everyone should bench in order to progress the bench - I haven't said anything about as crazy as smolov or whatever.
It's a simple, solid baseline routine that should serve as absolute base to whatever he makes out of it.
Yes he benches less than 1 plate, yet he stalled.
Maybe he can milk some more gains out of SS if he keeps trying, but there is absolutely no need to keep doing SS at his point - the program is really inefficient for bench / upper body progres anyways.
And I also wasn't talking about TM - TM is crap for bench, many of its template have only 2 days benching and those with 3 have one as recovery day.
It's way too little volume for bench, thus you need to do something with two high volume sessions and one with high intensity.
>>35942231
Wow. That's creepy.
I had your exact stats, if they're all for 3x5 or 1x5 for the deadlift, when I swapped for Texas Method
Height and weight?
>>35942231
Just add more bench volume. I too stalled fast on 3x5 bench, and it didn't move until I added 2-3 back off sets (mainly paused ones for technique practice, and occasionally DB instead).
>>35943070
I'm blind, sorry. I Weighed ten kilos more than you and I'm a couple inches taller.
Anyway, TM helped me. The sessions felt easier, but I progressed on everything but bench real fast.
I would think SS wasn't enough volume for my upper body.
I'd suggest making one of the days where you don't deadlift into a high rep day - say, do two more sets or so more reps with ~90% of the weight.
>>35942231
>5 rm 57.5kg
>am I intermediate
>>35942239
>mirin ohp:bench ratio
You can still squeeze out some gains from SS I would think.
The fact remains that you aren't doing the SS program though. You really should have read the book. If you did, you better have a good reason for doing it wrong.
SS is:
A:
Squat 3x5
Bench 3x5
Deadlift 1x5
B:
Squat 3x5
OHP 3x5
Deadlift 1x5
THEN, when your deadlift is established ahead of the squat (pro tip: yours is not, especially if you are squatting high bar)
A:
Squat 3x5
OHP 3x5
Deadlift 1x5
B:
Squat 3x5
Bench 3x5
Power Clean 5x3
THEN, after some time
A:
Squat 3x5
OHP 3x5
Deadlift 1x5
B:
Squat 3x5
Bench 3x5
Power Clean 5x3
Chin Ups 3xF (adding weight if you get more than 15 reps)
OR, if you are old/injured/female
A:
Squat 3x5
OHP 3x5
Deadlift 1x5/Power Clean 5x3 (alternating)
B:
Squat 3x5
Bench Press 3x5
Back Extensions
Chin Ups 3xF
This isn't the program you have been doing, deload and run the beginner SS program (the top one in this post). When you stall, add power cleans in. A week or two after you add power cleans, add chin ups or pull ups after power cleans on your B workout days. You haven't been doing SS and as far as I know you haven't deloaded, so it's no surprise you have stalled. You should read the book. I know it is nearly 400 pages but it will answer most of your questions.
>>35943968
There is nothing wrong with his deadlift/squat ratio. People have different proportions. Also the lifts might not have the same progression patterns. E.g. my squat progresses steadily, while deadlift goes up by larger jumps, he could very well be similar to me.
>>35944229
even so, he's not doing the program correctly, which could explain his suboptimal results. He also probably didn't read any of the information available about SS, so it's no surprise he has stalled.
>>35943968
At what point is your deadlift established ahead of the squat?
>>35943968
How am I not doing the SS program properly?
I am doing V3 of the options you lifted, albeit with incline db press instead of chins. I am not a complete retard, just most of one.
>>35943051
Trappy's pic related TM template is pretty solid for bench imho.
But regardless, I think that kind of bench is much too small for OP to quit doing SS for. If he really wanted to, OP could do a light squat day for Wednesday and focus a tiny bit more on upper body volume and development.
This is what I'd recommend, OP. Eat more, and focus on upper body volume a bit more >>35942231
>>35944789
I want you to die. That pic is the perfect example of why Trappy and all his white knight faggots need to get off this board. All he did was post the Texas Method template with generic numbers and some faggot screen capped it. Texas Method has been on this site for years. Its nothing new. Fuck trappy and fuck you.
>>35944901
>he mad
>>35944901
Kek, calm down anon. I'm sure Trappy would notice you someday, keep your hopes up
>>35944789
>Volume Day
>90%
>>35944931
>>35944942
>I am mad
Some mentally ill transvestite comes over from /soc/, copy and pastes the most basic info and then gets mad praise for it from all the new years dyels infecting /fit/. I seriously cannot believe you guys saved those shitty screen caps. It seriously is embarrassing how obvious you are making it that youve been lifting less than 3 months.
>>35944970
Trappy helps out quite a bit of people in threads like >>35940086 who want to make sure their routine is good. She/he helps a lot of DYELs try to make it.
Although Trappy is an attention whore. Can't deny that
>>35944964
this desu
>>35942231
why are you asking this stupid question? You are weak as fuck
>>35944964
90% of your 5rep max.
So if I bench 210lbs/95kg for 5 reps (because I do), my 90% of that would be 190lbs/86kg for 5 sets of 5.
>>35945039
He isnt helping anyone. He is spoon feeding idiots useless info they dont need. Literally the only thing you need to know is eat alot, sleep alot and lift alot. Why is that fucking hard? And those templates have been posted forever the only difference is 99% of the time its posted by an anonymous anon, as you said trappy just wants the attention.
>>35945084
Why come around if all there is to it is sleep eat and lift? What else is there to talk about.
You're just mad and grasping at straws, there is literally nothing wrong with helping people with routines.
Ok srs. What do you want to move on to? SS is linear progression, pretty much fastest progression there is. Use it for as long as it works. No program will make you strong faster than 5-15lbs increase per week in them main lifts. You move on to slower and more sustainable progression when SS is too taxing and you can't keep up or get fatigued and have to reset too often.
>>35945074
90% of 5RM is still way to much for VD if you're moving real weight (if you're not why are you doing TM?)
>>35945112
You arent understanding what i mean, 99% of the advice he gives is to dyels. And for dyels in particular thats all you need to know. Until you get over 4/3/2/1 you dont even need some crazy ass program. Doing SS or SL with accessory lifts is fine. Its not complicated at all. And there are plenty of reasons to still come to /fit/. And im grasping at straws? Youre are defending a man attempting to become a woman who posts dick picks here for attention. Im assuming you are a twink which is why you think what he says is important.
>>35942231
You get off SS when you stop seeing linear gains.
How is this complicated?
>>35942231
My squat is +25%, my deadlift +28% and my bench -21%. Get on my level nerd.
>>35945152
It's easy for me to do 90% on squats, but on bench I have to aim at 80-85%. Like yesterday I fucked up by trying to do 5x5 at 190lbs, so I had to deload by 5lbs/2.5kg to get those 5 reps in. Would not recommend 90% for upperbody lifts, but to each their own I suppose
Rippletits is a fucking hack. Literally everybody stalls on their upper body lifts on SS, plus they end up looking like shit.
>>35942231
You are intermediate around 3-4pl8 squat and 2-3pl8 bench. Alot of beginners start at your numbers. Eat more.
>>35945221
Mirin almost trips
I like how SS because it focuses on the lifts that actually translate into stength, like the squat and deadlift. The squat volume does get too much and even Rippletits advises a light squat day to get the other upperbody lifts to catch up.
It's better to recommend then a PPL for a beginner
>>35945221
He's not a hack, but he's way too dogmatic. The sooner everyone realizes most people need more volume for upper body than 3x5 the better.
>>35942231
>sumo deadlift
Seems like you've already moved past SS
>>35945181
If 90% squats on VD is easy you're most likely low-balling ID. Refer to the chart in Lasceks book.
>>35942231
what app is that
>>35945244
Not OP but I have similar stats despite training for over a year (before I started I was an even weaker skelleton because I never did any sports whatsoever).
I get that I'm supposed to eat more to gain weight, but what program should I follow?
Do SS but read up on it and do it correctly like one anon said or stop doing SS because lineair gains stopped like another anon said?
I've seen this question come up before but the advice is always conflicting
>>35945291
Maybe. I failed a 1x5 for 245lbs/111kg squat and did 1x3, 1x2 for that weight last intensity day. Next intensity day I'm going for 1x5 250lbs/113kg just in case
>>35945308
symmetricstrength.com . It's a website
>>35945327
I'm the same height as OP, but I have 5kg on him, and 10-20 kg more on all lifts, while lifting for 8 months (gained 9kg in that time) and struggling with pre-existing injuries. The answer is most likely eat more, and possibly add volume/assistance for upper body. Also, adding 1kg/week beats stalling for weeks because you failed after adding 2.5.
>>35942281
>accesoire
>>35945396
Thanks
>>35945039
>She/he
triggered
