Last week I lifted 130lb 5x5 on bench. I even did 6 on the last

Who knows, could be that you didn't eat enough or didn't have enough protein. Or you didn't get enough sleep. Or you just had a bad workout.

>>37503447
You're only supposed to move up 2.5 lbs per workout on bench and OHP. 5 lbs is impossible to sustain, since every amateur would go from 100lbs to 300lbs bench in 6 months (which isn't possible by the way)

If you competed the rest of the sets fine, you didn't warm up enough

>>37503555
Nah I moved back down to 115 for the rest of the sets.

Also I just got over a cold

>>37503447
Do SS dummy and eat more. SL sucks

>>37503590
I am doing SS

>>37503447
you moved up too much weight
you didnt get enough sleep
you didnt get enough nutrition

pick one

>>37503538
2.5kg / 5lbs

>>37503608
Or two or three.

>>37503538
Obviously, beginner gains aren't possible forever, and even if you do stick with SL for 6 months you're expected to deload in that time. You're definitely meant to increase by 2.5kg/5lbs per workout because that's the minimum you can increase without buying fractional plates.

However, in Greyskull LP you *are* supposed to get fractional plates or an equivalent, so you can increase presses by ~1kg/2.5lbs each time. On top of that you do 3 sets: 2 of 5, and the last being as many reps as possible. It seems like OP was trying that anyway and might be better served switching to GSLP.

Eat more

Do 3x5