[Boards: 3 / a / aco / adv / an / asp / b / biz / c / cgl / ck / cm / co / d / diy / e / fa / fit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mu / n / news / o / out / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / t / tg / toy / trash / trv / tv / u / v / vg / vp / vr / w / wg / wsg / wsr / x / y ] [Search | Home]
4Archive logo
Bench press plateau
If images are not shown try to refresh the page. If you like this website, please disable any AdBlock software!

You are currently reading a thread in /fit/ - Fitness

Thread replies: 47
Thread images: 9
File: bench_press.jpg (88 KB, 482x434) Image search: [iqdb] [SauceNao] [Google]
bench_press.jpg
88 KB, 482x434
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.
Height: 183cm
Weight: 80kg
Squats: 95kg
Deadlifts: 125kg
Pendlay row: 70kg
Pull ups: 7kg added
OHP: 47.5kg
Bench: 65kg!

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
>>
>>35658471

Put your feet on the bench manlet. It's a lot more stable than letting them dangle.
>>
>>35658471
I got this same problem OP just replace it with squat.
>6ft, 163 lbs, 19 yo
>Bench 270
>Squat 290
>Clean 220
>Incline 250
>>
>>35658471
Hey OP I'm 174cm, 82kg
Squats: 95kg
Deadlifts: 132.5kg
Pendlay row: 77.5kg
OHP: 47.5kg
Bench: 67.5kg

I've got nothing to add, just enjoyed the near symmetry of our lifts desu
>>
>>35659989
Nigger how the fuck are you 163 pounds at 6foot and hitting 270 bench? Either weight is off or bodyweight is off
>>
M8y,if anyone could help me with my OHP, that'd be mint
180cm
72 kg

3x5 of

80kg sqwat
62.5 binch
40 OHP
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
>>
File: 1442194985084.jpg (139 KB, 552x717) Image search: [iqdb] [SauceNao] [Google]
1442194985084.jpg
139 KB, 552x717
>>35658471

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.
>>
>>35660239

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
>>
>>35660244
TRAPPY CHAN!!
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?
>>
5/3/1 google it and try it out
Powerlifting style program for major lifts made to break plateaus. Worked for me and i just hit 3 plates senpai
>>
>>35660166
It's pretty good, not unbelievably good.

>>35658471
What is your programming for bench? How many time a week are you bench pressing?
>>
File: 1443167553778.jpg (83 KB, 780x720) Image search: [iqdb] [SauceNao] [Google]
1443167553778.jpg
83 KB, 780x720
>>35660312

>recommending 5/3/1 for someone who only benches 1pl8

Shaking my head senpai

OP's problem is not programming.

>>35660293

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.
>>
>>35660361
THANK YOU TRAPPY!
also, does anyone know what you look like?
Because if you're from Australia, I'd say hi
>>
>>35660443

http://imgur.com/a/SKR7F
>>
>>35658471
Take creatine
>>
>>35660468

Nice meme
>>
>>35660451
Fuuark. Good job as a trap
>>
>>35660480

She's actually mtf, not a trap.
>>
>>35660512
But the name trappy Chan
So confusing haha
>>
>>35660538

She didn't came up with the name, people were just calling her that way before she started to trip.
>>
File: 8c4.jpg (13 KB, 640x480) Image search: [iqdb] [SauceNao] [Google]
8c4.jpg
13 KB, 640x480
>>35660451

Great ass, but dyel?

>2016
>taking lifting advice from someone with no musculature
>>
I have a similiar problem and i need a new method for training benchpress

78/183
Stats 3x5
120 squat
165 deadlift (1x5)
90 bp
60 ohp

Pls help
>>
>>35662077
Those are in kg right?
You should squat and deadlift more at 90kg bench.
>>
>>35662048

Mate haven't you seen her hamstrings?
Those thighs and ass lift brah
>>
>>35660633
>she
>>
>>35662790
kek
>mentally ill man with little skinny girls body
>her
>flattering angle and lights photo with ass pushed back
>'lifts'
>>
>>35660451
the hands always give it away
>>
if you get stronger triceps, your bench gets higher.
>>
>>35658471
maybe your arms are long as fuck, makes bp a lot harder.
>>
>>35663100

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.
>>
>>35663100 again, forgot to add: if what i said is the case just switch to dumbell bench press. should work better.
>>
>>35658471
How long have you been training for ?
>>
>>35663116

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.
>>
>>35663100
Nah bro this is a meme. Im 6'3 with orangutan arms and I can bench 240 pounds 5x5
>>
>>35660239
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 also got problems with bench and ohp

170cm/68kg

last week i managed to push 80kg 5x5 but today i barely did 70kg 5x5

ohp: 52.5kg 5x5

should i switch to 3x5?
>>
>>35663257
sure. 3x5 is much easier to progress on anyway.
>>
>>35658471
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.
>>
File: image.jpg (476 KB, 1873x2365) Image search: [iqdb] [SauceNao] [Google]
image.jpg
476 KB, 1873x2365
>>35660361
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:
A
Bench 3x5 (+1kg)
OHP 5x5 80/90%
Lateral Raise 3x8/12
Skullcrusher #
Cable pushdown#
Cable crossover #

B
Close Reverse grip lat machine 3x5 (+2kg)
BarbellRow 5x5 80/90%
Bicep Barbell curl3x8/12
Hammer DB curl 3x8/12
Facepull 3x8/12

C
Squat 3x5
Deadlift 3x5 80%
Farmer Walk 3xF
Abs

D
OHP 1x5 (1kg)
Barbell Row 3x5
Bench 3x5 80%
Deadlift 1x3
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!
>>
File: 1442194985215.jpg (67 KB, 310x360) Image search: [iqdb] [SauceNao] [Google]
1442194985215.jpg
67 KB, 310x360
>>35663531

Hi bby~
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.
>>
>>35658471
most likely form, I was struggling around the same but when I learnt to "get tight" I progressed easily to 80kg, now it's a grind again
>>
Guys what the fuck do I do. I'm imbalanced as fuark.

6' 180lbs

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/.
>>
>>35664962
What's the problem? Progress on lower body will slow down eventually while upper keeps going until it's caught up.
>>
>>35664962

you probably squat first then do bp or ohp, switch them around so you do upper body first then lower body.
>>
>>35660166
Half repping and pretending it was a full rep, of course!
>>
File: 1450065500128.png (175 KB, 539x612) Image search: [iqdb] [SauceNao] [Google]
1450065500128.png
175 KB, 539x612
>Trappy will never be your fitness coach
Thread replies: 47
Thread images: 9
Thread DB ID: 444269



[Boards: 3 / a / aco / adv / an / asp / b / biz / c / cgl / ck / cm / co / d / diy / e / fa / fit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mu / n / news / o / out / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / t / tg / toy / trash / trv / tv / u / v / vg / vp / vr / w / wg / wsg / wsr / x / y] [Search | Home]

[Boards: 3 / a / aco / adv / an / asp / b / biz / c / cgl / ck / cm / co / d / diy / e / fa / fit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mu / n / news / o / out / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / t / tg / toy / trash / trv / tv / u / v / vg / vp / vr / w / wg / wsg / wsr / x / y] [Search | Home]

All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the shown content originated from that site. This means that 4Archive shows their content, archived. If you need information for a Poster - contact them.
If a post contains personal/copyrighted/illegal content, then use the post's [Report] link! If a post is not removed within 24h contact me at wtabusse@gmail.com with the post's information.