My bench used to be at about 230x3 this time last year, was on a different program (also weighed about 12lbs heavier)…tried to do just one 220lbs today and failed to do so…I’ve reset, deload every 6 weeks, and not sure what to do at this point. I realize some of it has to do with decreased body weight,but even when i weighed less as you see below, I was stronger then I am now…
all my other lifts have gone up on this program, just yesterday i hit 445lbs deadlift at only 138lbs body weight (i’m only 5’5) I have been doing the + AMRAP set with BBB (less boring)
These are the AMRAP sets for bench
AMRAP Sets-Date-Body Weight
200x5-6/29-135.4 (this day i came back from a week long vacation)
185x8-7/5-132.8lbs
don’t have the logs for in between here
190x4-7/26-132.8
180x6-8/2-133.4 BULK STARTING DATE
200x2-8/8-133.6
175x8-8/14-135.8
165x11-8/20-134.8
185x6-8/29-135.6
170x11-9/11-137.4
180x7-9/17-138
Today went for max single 220 but failed
Based on your previous logs, I’m not sure how you got to a 220 AMRAP set.
Is there a reason why you need to be so skinny? Weight is most certianly holding you back. You may have also lost strength/muscle mass on your cut. If you want to be strong, you may need to give up the abs for a while. Bench press suffers the most.
You may also just need more volume on the bench. Doing the standard 5/3/1 sets is sometimes not enough volume, especially for begginner/intermediate. Add assistance as necessary.
the 220 was my max and i’m going for singles this week because i haven’t tested my 1rm in a while, i have my first meet in november…It doesn’t make sense how I was stronger when I weighed even less…but yeah i’m bulking now
[quote]200x5-6/29-135.4 (this day i came back from a week long vacation)
185x8-7/5-132.8lbs
don’t have the logs for in between here
190x4-7/26-132.8
180x6-8/2-133.4 BULK STARTING DATE
200x2-8/8-133.6
175x8-8/14-135.8
165x11-8/20-134.8
185x6-8/29-135.6
170x11-9/11-137.4
180x7-9/17-138
Today went for max single 220 but failed[/quote]
It’s hard to tell what’s-what. Is that 200 x 2 on 8/8 your 5/3/1+ day and if so how many cycles in is that?
I was thinking I need more upper body assistance, my military press is pretty much steadily increasing, but I think I do better with more volume, that is when my bench was at it’s highest…this is what I was thinking…
You are actually progressing. Last year, was last year and you didn’t exactly keep up with your training for that full year…
Your strength will come back if you are patient and are consistent.
Stop with the one time test that take you away from your long term goals. Keep November in sight and stop worrying about little shit.[/quote]
Not sure what else to say except, be honest with yourself on your Training Max. If you only get 2 reps on the 5/3/1+ day and you’re only a cycle or two into it, then you probably set your TM too high.
PAUSED REPS, 5x5 w 75-85% rather than BBB on OHP day, the occasional joker on Bench day, attack your sticking point as opposed to so much triceps, do a competition bench or sticking point variant rather than close grip (unless lockout is your weak point…)
I am not sure how old you are or how long you have been training, but RARELY when training for strength have all three of my lifts increased together. If the squat and dl are moving, be happy. If you did a meet right now would your total increase?
However, since you are looking for a solution, I will say that my bench never responded well to 5-3-1 where my squat and dl skyrocketed. I fully believe it is because I am just not strong/proficient enough to hold form for a lot of reps - and I rely heavily on form and technique. With that considered, besides strengthening the muscles used to hold form - abs, upper/lower back, etc. I have found that several of the variations in “Beyond” work like a charm. The “Advanced” program for one, and the 75/85 also. They both call for lower reps and higher sets and this works well for me.
To answer your question,I’m 23, and yeah I’m not new to lifting but definitely new to the strength minded goals…I was doing Lyle McDonald’s generic bulking routine before 531. That’s when my bench was highest. I really didn’t like the routine but I was pushing assistance hard,close to failure…I think the current setup for a typical bbb is lacking direct triceps stimulus ,sure the bench and mil press are hitting them but I noticed both with both the lifts my sticking point is the bottom,which I think most people have a problem with…
I think the best route would be to incorporate more triceps and push harder on my assistance, I’ll try it out along with gaining weight every week,hopefully it gets resolved…I want to get at least 225 for my bench in my competition in 148 weight class which I think is horrible but it’s a starting point
I couldn’t disagree more. The best route is to push your Bench sets hard. Do the 5/3/1 work sets for the Bench, if you’re feeling good do a joker set or two, and then do the Bench Press First Set Last. If you want to throw in a couple sets of Dips that wouldn’t be the end of the world but you shouldn’t need much more. Don’t forget, if you’re doing 5/3/1 sets, joker sets, and FSL sets for the Standing Press as well, you’re getting a lot of triceps work between the Bench Press and the Press. You could also bring your grip in a little bit to further increase triceps activation.
It took me a while to figure this out too, but once I ditched all the crap I’ve never been stronger and I don’t feel beat to death. I do the main lifts, dips, chins, and some ab work and that’s it. If you have tons of energy for a bunch of accessory work you probably didn’t push the main work hard enough.
Your weak point is the bottom so quit fretting over triceps and start doing paused reps and/or wide grip or floor pressing as opposed to closed grip assistance and/or use full range DB pressing instead of triceps isolation.
[quote]stt816 wrote:
To answer your question,I’m 23, and yeah I’m not new to lifting but definitely new to the strength minded goals…I was doing Lyle McDonald’s generic bulking routine before 531. That’s when my bench was highest. I really didn’t like the routine but I was pushing assistance hard,close to failure…I think the current setup for a typical bbb is lacking direct triceps stimulus ,sure the bench and mil press are hitting them but I noticed both with both the lifts my sticking point is the bottom,which I think most people have a problem with…
I think the best route would be to incorporate more triceps and push harder on my assistance, I’ll try it out along with gaining weight every week,hopefully it gets resolved…I want to get at least 225 for my bench in my competition in 148 weight class which I think is horrible but it’s a starting point [/quote]
Sorry, I take back what I said.
I read your log and you are doing BBB with Jokers and assistance work and all kind of stuff all over the place. And now you want to add more? And you are wondering why your bench is suffering?
“Do not try to add more to this program â?? this is the biggest mistake people make with the BBB. They think they need to do more. If you feel you fall into this category then you are clearly not working hard enough on the 5/3/1 sets and/or the 5Ã?10 work.”
Also, BBB is not really in line with your goals.
Get focused and attack it. Stop majoring in the minor shit.
[quote]stt816 wrote:
Good post, I’m doing bbb bench on ovhp day currently,do you think that isn’t as good as a first set last? Thought it would be good for higher volume[/quote]
Generally speaking I would suggest that FSL is going to have better strength carryover because you’re using a heavier load coupled with a good amount of volume. I have tried both and have personally found FSL to have more benefit to my strength goals.
[quote]stt816 wrote:
Good post, I’m doing bbb bench on ovhp day currently,do you think that isn’t as good as a first set last? Thought it would be good for higher volume[/quote]
Generally speaking I would suggest that FSL is going to have better strength carryover because you’re using a heavier load coupled with a good amount of volume. I have tried both and have personally found FSL to have more benefit to my strength goals. [/quote]
X2
5/3/1
Wendler 6 (yeah, I know, it’s somewhere on this site…) for assistance.
Jokers (if needed)
FSL
Conditioning
Eat to grow and keep your eye on the prize. Focus.
yeah, that’s it. You probably saw this somewhere else…
you know i started with exactly that, got programming ADD and wanted to change stuff up, should of just kept it the same, will do now…here’s what i will stick to
set AMRAP
Joker (when im feeling it)
FSL Multiple sets
2-3 Assistance on weak points.
simple, and not much to think about, which i think 531 is all about…thank you every one, will be posting in my log…
one last question, trying not to be annoying, but I’m new to powerlifting…Is it recommended to keep FSL out during the pre-meet stage?
[quote]Mattyb83 wrote:
Your weak point is the bottom so quit fretting over triceps and start doing paused reps and/or wide grip or floor pressing as opposed to closed grip assistance and/or use full range DB pressing instead of triceps isolation. [/quote]
This. Also if you gain weight your chest will get bigger and you’ll have a decreased range of motion which helps your sticking point (the bottom) even more. You said you’re lifting in the 148 class. You can add 10 lbs and still easily make weight.