Basically, I am frustrated with how my bench is progressing. I know I should not rush but I feel behind with how strong I am on the lift. Here are my notes from my previous two Rippetoes Bench press workouts.
65kg 5,3,5.
65kg 5,4,2 reps Then 62.5kg 2x5 where I completed all the reps but for some reason my spotter found the need to help me a bit at the top.
I do my bench after my squats which felt very heavy today. Today I lifted 115kg 3x5 for all my reps and it took a lot out of me, with great low form.
My deadlift is at 135kg 1x5 which I should complete with ease this week judging by how light 130kg 1x5 felt last week. My Military Press is at 52.5kg 5,4,4.
I may start benching more because I feel so weak on it. That is two sessions now where 65kg has felt too heavy. Should I just try and squeeze more reps out (which is very do-able) for my 3 sets of 62.5kg ?
Post a video of yourself benching and we might be able to correct some obvious flaws in your form. That could lead to an immediate improvement on the weights moved.
Re Taking a deload for all lifts. My other lifts are not suffering much at all. In fact, it is only the military press.
I am on strike three for my bench press next time. If i miss this attempt (likely) will it be better to just reset only the bench press rather than reset the other lifts alongside it?
paused reps. really did the trick for me. Try 3 second eccentric, 2 second hold, then explode. deload, do 5x5 of that on the bench and eat a lot its hard not to get stronger.
[quote]drew925 wrote:
What did you eat during this cycle?
How tall and how much do you weigh?
What are your specific goals in regards to lifting?
[/quote]
Vast vast majority ‘clean’ foods, 350 cals above maintenance all tracked on myplate with correct macros.
177cm , 158 pounds.
I want to gain as much strength as possible in my newbie phase and then start a strength/bodybuilding hybrid routine.
I don’t know,but should u be benching and squatting in the same workout,I think that after heavy squatting you will be too tired to put in the effort to bench,except maybe u just wanted to pump.
[quote]stevekweli wrote:
I don’t know,but should u be benching and squatting in the same workout,I think that after heavy squatting you will be too tired to put in the effort to bench,except maybe u just wanted to pump.[/quote]
not necessarily. Depends on how intense the squatting is, I squat and bench on the same day and I never feel my bench (which i do after squats) be hindered. This is doing 5x5 with long rest periods you might legitimately be down on energy if your doing a different training method.