Can't progress on bench press. Currently flat benching

increase reps?

>>42832865
That's the think I can't.

I fail the fifth rep on the 4th set doing flat bench almost every time.

Increase weight and decrease reps maybe?

>>42832795
curse your disgusting genetics

eat more, get your macros in

Eat more

Stay at the same weight and hit sets of 2 or 3 with a shorter rest period. Once you can hit 15*2 or 10*3 with a 90 second rest, go back to your sets of 5

2 8 f r e e p r o g r a m s 3 x b e g i n n e r o r i n t e r m e d i a t e b e n c h

>>42833423
Greg cuckols is full of shit

File: 1504087046323.jpg (359KB, 800x800px) Image search: [Google]

359KB, 800x800px

>>42833436
buttblasted rippetoe babby spotted

>>42833445
I was saying that because I don't think he has enough volume

>>42833043
deload 15%, eat more, try again.

>>42832795
28 free programs 3x int med bench with 3x int high accessories

>>42832795
Eat more

>>42832795
Eat more and sleep more

>>42833518
lad youre stuck at a 180lb bench. probably because you want to be a big boi and run big boi programs with too much volume for your level. if anything 3xint has TOO MUCH volume for you. you should be able to reach 2pl8+ on TM or even SS

also funny to see the 3xint+c6w meme filtering down from plg