how to improve my bench /fit/
i've been stuck for a long time now (1year+) on 90-95 kg and i can't get over it. my deadlift and squat are improving (170DL,130SQ). but i have problems with the bench. Any tips for me? Tried switching to dumbells for a while and trying to do decline for a while now but nothing seems to help.
Pic somewhat related
>>37086960
How many reps per set do you do, and how many sets?
>>37087000
usually start with just warming up, kind of stretching with the bar without weight 20-30 reps.
Then (everything is in KG)
60x12-15
70x10
80x6-10
90x1-3
Sometimes 95 if my 90 goes well
Cooling down set of 50-60 KG for +-12 reps
>>37086960
sheiko bench program
>>37086960
Are you sure you can't just add 2.5 lbs. to each side, work with that for 3 weeks, then add another 2.5 lbs to each side?
>>37087190
i can but never tried that for some reason.. Most of the time i don't have a spotter so i ask some random guy in the gym and i don't like asking him 2-4 times to spot me.
Blast your triceps and front delts between workouts. What other chest exercises are you doing? You eating at a surplus or cutting?
>>37087219
this is fine if the guy is working out right near you. he'll be cool with it if he's not a total dbag, he has to rest between sets anyway. but don't be like this guy at the gym who would search for me just so I can spot when I'm doing leg curls 5 miles away
Heres a tip. Natty lifting is slow af.
You probably wont bench 315 for 2-3 more years.
Just takes time man. Keep it going
The Athlean X guy had a video on this awhile back. I wish I could remember the name of the video, but he said the best thing you can do is actually adding more weight (about 5-10lbs) and do less reps. If you are already at your ORM, then lessen the weight and do higher reps with the lower weight.
>>37086960
it's all in the triceps bro, you have to do triceps every fucking day! bench and ohp are 70% triceps excercises
>>37086960
Sheiko, Nuckols, or C6W
http://fitsticky.com/intermediate-programs
>>37087304
Found it.
https://youtu.be/TDBSSQD0kk0?t=5m16s
>>37087451
danke!
>>37087348
That's impressive, but i think it's not actually 2 times BW
