>Can deadlift 4.5 plate >Can squat 3.5 plate >Can't

>does SS
>can't bench baby weight

Damn, who wudathunkit

>>42607419
Get good
t. lanklet who benches 225 5x5 yet has shite dl

>>42607440

What is the ultimate routine for bench progression?

5/3/1?

>>42607419
Your ape index is likely larger than average
You got longer arms and shorter legs.
It makes diddlies and squats inherently easier.

Bench is really hard with long arms because not only does the bar need to move more, it also has less mechanical advantage

>>42607452
I attribute my decent bench (with my proportions it should definitely be my weakest but it's my strongest) to a ton of volume during my brosplit days. Shit like 5 sets of 5 heavy then 3 sets of 10 reps, both on regular bench and incline, then flies until total burnout. Was pretty low weight after the first few sets but it definitely built my chest up, which translated into decent strength when I switched to 5x5 to get my squat and deads up.

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>>42607419
>can squat 4 plate
>can deadlift 4.5 plate
>bench 205 for 5

the ratios and lengths of your bones will alter what your best lift is eg I have long arms at 6'3 and deadlifting is a dream but benching is a nightmare, don't let it stop you though you should still try to progress normally ofc

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>>42607452
I've done warmups into a 1-3rm followed by 3 5 rep max sets for like 3 months and my bench went from 225 to 255. I don't know if that's good progress but I'm okay with it.

Doing the same rep setup for other lifts my squat went from 275 to 340 and my dead from 395 to 445.

I was 5'9 165lbs before and I'm 185 now fat as fatass. I've also been doing a 5k run 3x per week while training to make sure I don't lose my cardio.

>>42607419
Sounds like you're a deadlift monkey. Your leverages are probably really bad for bench. Long arms and narrower chest

Just because it's harder to lift weights doing that exercise doesn't mean it's a meme, the fuck does meme even mean to retards like you?

>>42608714
Bench is a meme despite the fact that OP can't bench as heavy as his other lifts.