How come my bench press sucks so much /fit/?
My stats (all for 3x5 except deadlifts) are as follows and my bench press is proportionally even more pathetic than my other lifts.
Pendlay row: 70kg
Pull ups: 7kg added
I failed trying to hit 67.5kg for 3x5 last night. I have been trying to improve my technique but surely it can't be holding me back that much?
Where is the hand placement on a standard olympic bar? (How wide?
Are you sure your form doesnt suck? Do your brace your core to support the load?
deload 10% work way back up, maybe switch to dumbl bel for a little
M8y,if anyone could help me with my OHP, that'd be mint
12.5 added for both pull up and chin up (bodyweight exercise background)
1x5 of 110 for Deadlift
Doing PGSLP because I ain't a faggot who squats every workout
Only started at the beginning of December. Haven't changed weight
Your bench seems to be faily balanced with your other stats.
However, your mistake is that you are adding 2.5kg on every workout.
You should be adding 1kg. Specially for the ohp.
Stop deloading like PGSLP tells you to, for a start. You shouldn't deload because you're missing the last reps. The first set is the one that matters.
Then learn how to OHP like Rip teaches: https://www.youtube.com/watch?v=CnBmiBqp-AI
I LOVE YOU!!
I made this routine based off the reddit ppl and your recommendation for a full body.
Thinking of doing it when I start uni. What do you think?
>recommending 5/3/1 for someone who only benches 1pl8
Shaking my head senpai
OP's problem is not programming.
You don't need leg presses and leg curls at all. You are squatting twice per week and deadlifting three times. That's more than enough work for your legs. Give them less volume so that it helps recovery.
Other than that it looks like a solid routine. Way better than the reddit meme routine.
The workout on monday looks like would take a long while to complete though. You might wanna remove the cable rows or curls and the skullcrushers, or you might end up spending over two hours in the gym. kek But if that's not an issue for you, than it's not a problem at all.
Remember to rest enough between the sets for the main barbell exercises. 4-5min rests are usually what works for most people.
But for the accessories you don't need to rest much at all. 1.5 to 2min rests are more than enough.
Great ass, but dyel?
>taking lifting advice from someone with no musculature
No it doesn't, not for a beginner. Long arms just makes it harder for the triceps, and beginners do not fail the bench because of the triceps.
Blaming anatomy is a stupid meme, it only makes a difference for advanced lifters.
The problem with OP is that he is not eating, and not adding weight to the bar correctly.
Long arms make it rougher on anything. Elbows have to go down further to touch, which puts both the chest and triceps into a weaker position. Same reason pretty much anyone can board press more than they can bench.
Which makes technique have a bigger effect in beginners with that issue as well.
Remember in PGSLP progress isn't only measured in weight, but reps. So if on the last set in workout A you hit 40kgx6reps and workout C you hit 40kgx8reps, you've gotten stronger. So if you try to hit e.g. xkg and can't do at least 5 reps go back to the last weight you could do and try to beat the reps.
I can fucking grantee you cannot "pendlay row" 70kg given your current stats. Look up some videos and see how wrong your wrong must be.
tbqh lad I have even more of an imbalance between my bench and other lifts than you. It's possible that your upper body is simply underdeveloped but given that you can't even bench your body weight I'm guessing your form is weak.. as you have said.
Really though it's impossible to tell exactly what is holding you back without watching you bench.
Hey trap, big fan of you; your post always been very helpful.
I never did SS instead lifted always with a stupid split for one year. Since my numbers are lacking behind, (1/1.5/3/3.5)
What you recommend me to do? Taking SS even thought I'm probably past beginner stage?
I've made this routine with very slight differences based on your suggestions:
Bench 3x5 (+1kg)
OHP 5x5 80/90%
Lateral Raise 3x8/12
Cable crossover #
Close Reverse grip lat machine 3x5 (+2kg)
BarbellRow 5x5 80/90%
Bicep Barbell curl3x8/12
Hammer DB curl 3x8/12
Deadlift 3x5 80%
Farmer Walk 3xF
OHP 1x5 (1kg)
Barbell Row 3x5
Bench 3x5 80%
Squat 3x5 (80%)
Incline DB press 3x8/12
I added DB press because I feel like my chest is lagging (maybe I should go dips? problems is gym doesn't have chain and I can't afford to buy right now - that's why I took off chinup) and farmer walk because I feel like deadlift is slowed by weak grip and that's why I also go for triple rather than 1x5.
Also how I do this? ABCxDxx or can I do ABCxDxABCxDx
Looking forward for your suggestions, hope to have been clear cause learning english!
Nah I don't think you should do SS, you've been training for a while. You probably aren't gonna get much benefit from it. An intermediate routine is the way to go.
Your routine looks good. You don't need a chain for dips and chinups, you can hold a dumbbell between your knees/thighs. Works well for most people.
If you feel your bench is lagging behind, what you can do is lower the row sets on D to 1 (you don't need to do row volume here, you already do 5x5 on B and the set here is just to drive progress on B) and increase the bench sets to 5x5. Alternatively, you can do 3x5 and add 2x5 of a bench variation - closegrip or competition (paused) bench work really well.
DB work is also completely fine.
ABCxDxx is the best way of doing it. You're likely gonna need the two days of rest, the routine is very high on volume and has intensity work every day.
I'm also not a native english speaker, don't worry kek
Looking pretty good in those pics btw.
Guys what the fuck do I do. I'm imbalanced as fuark.
Squat: 275lbs 1RM
Deadlift: 305lbs 1RM
BB Row: 145lbs 4RM
BP: 140 3RM
OHP: 100 3RM
Idk what to do. My lower body is entering intermediate, but my upper is lagging hella. According to strength symmetry or whatever the fuck it's called, I'm lifting like 16% lower on bench than I should be.
I hate myself. Tfw upper body stalled, lower body keeps going. Tfw just wanna bench heavy in front of the qt's at the gym. Tfw no qt gf. Tfw when never got that girls number. Tfw I just wanna get big.
Hold me /fit/.