Ive been lifting for 3 years now and have just hit 305 today on the bench for 1 rep. The problem is i had maxed at 300 2 months ago and am seriously stalling, My deadlift is increasing nicely and i dont really squat. It just seems odd to me that the weight isn’t moving and my rep schemes seem insufficient currently doing 225 for 3x10 which is basically failure. I was originally doing 5x5 a few months ago but tendonitis in my elbow mad me want to move slower.
My elbow is feeling better however i dont want to go back to 5x5 since it was stalling alot, i just deloaded last week so im out of ideas, anyone work any rep scheme or program that saw a real progression? My goal is 315lbs or higher of course.
Appreciate any feedback!
So you had health issue. Deloaded…??? Pick a program. Stick with it.
I took 5x5 to 305 for all sets w.o failure. Programs work just stick w. It. W.e you choose.
Fair enough, any suggestions?
[quote]barbedwired wrote:
I took 5x5 to 305 for all sets w.o failure. Programs work just stick w. It. W.e you choose.[/quote]
I love the strength that 5x5 builds in later sets. After mutiple stalls and resets… I felt like I was stronger on my last sets then the first ones . I’d take 5x5 through a few resets. Then 3x5 through a few resets. This could be several months down the road… at this point I’d look for a better program… 5/3/1, west side or layer system.
Thanks man, appreciate you taking the time out to answer my question. I’ll restart 5x5 and give it another go.
[quote]barbedwired wrote:
I love the strength that 5x5 builds in later sets. After mutiple stalls and resets… I felt like I was stronger on my last sets then the first ones . I’d take 5x5 through a few resets. Then 3x5 through a few resets. This could be several months down the road… at this point I’d look for a better program… 5/3/1, west side or layer system.[/quote]
[quote]JDiesel666 wrote:
Thanks man, appreciate you taking the time out to answer my question. I’ll restart 5x5 and give it another go.
[quote]barbedwired wrote:
I love the strength that 5x5 builds in later sets. After mutiple stalls and resets… I felt like I was stronger on my last sets then the first ones . I’d take 5x5 through a few resets. Then 3x5 through a few resets. This could be several months down the road… at this point I’d look for a better program… 5/3/1, west side or layer system.[/quote]
[/quote]
5x5 is good, so is Sheiko. Your problems with your elbow are likely one of 2 things:
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form issue stressing the elbow more than it should, leading to inflammation
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soft tissue quality in triceps, biceps and forearms blows ass chunks and you never take time to work on it or on shoulder mobility, which leads to tons of knots, pain, inflamed nerve tunnels in the ulnar nerve, and feelings of tendonitis.
I suggest working PNF stretches for the ulnar nerve, shoulder mobility, and tennis ball digging at the tricep around the elbow, the forearms (both sides at the elbow), pec minor, anterior delt, and inside of the biceps (the side that faces your torso when your arms are hanging down as you walk).
Don’t skip a part, and I would suggest building up to 10 minutes a day total time with the tennis ball, not counting time PNF stretching or shoulder mobility. It will hurt.
[quote]JDiesel666 wrote:
Ive been lifting for 3 years now and have just hit 305 today on the bench for 1 rep. The problem is i had maxed at 300 2 months ago and am seriously stalling, My deadlift is increasing nicely and i dont really squat. It just seems odd to me that the weight isn’t moving and my rep schemes seem insufficient currently doing 225 for 3x10 which is basically failure. I was originally doing 5x5 a few months ago but tendonitis in my elbow mad me want to move slower.
My elbow is feeling better however i dont want to go back to 5x5 since it was stalling alot, i just deloaded last week so im out of ideas, anyone work any rep scheme or program that saw a real progression? My goal is 315lbs or higher of course.
Appreciate any feedback![/quote]
How often do you bench per week?
I would probably go to 4 x 5, but just pick up at the 225 you are currently doing for 3 x 10
If you’re still stuck for ideas, I added 20kg/44lbs to my paused benchpress max in 12 weeks by really working on my military press. I military pressed once a week, CGBP’ed once a week, did Incline DB presses once a week and push pressed once a week. Because I hadn’t military pressed for a while, I managed to add around 15-20kg on my military press by really focusing on it. In turn this translated to a big benchpress PB too.
3x10 @ 225, I’d go 10x3 @ 280, add weight when you can get 3 reps on all ten sets, if you want to get big, do a BBing rep parameter, if you want to get strong do a PLing rep parameter. Total tonnage goes through the roof, still doing 30 reps a week, so it should be elbow friendly. Goodluck