lol no probs! it is seated, not standing so not strictly a military, but a seated free barbell OH press, but i write Military in my diary to save space!
I think my technique is ok… read the first post… none of those things you mentioned.
However… i did call a spotter a couple of times today… and guess what?
1st set, 85kgs for 8.
2nd set with spotter, 90kgs for 7 - no help whatsoever.
3rd set with spotter, 95kgs no help whatsoever for 6.
so… that means it is likely to be a confidence thang, as those lifts say i should have a max of around 110-115? OR at least do 100kgs for 3-4! Fucking hell.
I really REALLY enjoyed that today, my chest has come along aesthetically recently, but for some reason, a new pr is a lovely thing…
Thanks everyone for your help!
I am going to employ a spot for my 3 sets of flat bench for a while now, and see just how far i can go… i want to break 2 plates confortably on my own and aim for 2.5 (2 quarters and a dime i believe for you yanks!)
You have a lot of experience. I am unsure how long you have been following this specific rep and set scheme as well as the rest interval of 4 minutes or so.
might try altering your set and rep scheme for the next 6 weeks going lighter and for mass and not for strengh with a ri of only one minute. Dont even necessarily try and go heavier; just try and keep your reps between 8 to 12 or even 15 reps; but go to fail or close to it on every set. The 1 minute ri will make a big difference on how your body responds and may actually add some mass though not much strengh; however, after 6 weeks or so; if you go back to heavy with a longer ri; you may turn that extra mass into functional strengh which might help you get past your sticking point.
You may have already tried this; but i thought i’d mention in case you did not. Sometimes doing the opposite of what you have been following (or think you should be doing) works…If you have been on a strengh based program for a while because you are trying to increase your bench; try going to a mass routine for a while…just something to think about… good luck to you,
yo joe you changed your avatar and threw me off
anyways you got alot of good info here i agree with the lower reps scheme as the strength gain is the goal…well kinda…i would suggest a pyramid myself.
but for me the biggest impact on my bench is my diet, i am almost always on the fat boy program
lol, i am 165-170 “i jump around b/w easy” i get stuck on 265 when i am this weight but if i jack up my carbs and calories my strength shoots through the roof progressively and as my b/w climbs so does my max…unfortunately when i diet and like i said “i am almost always on the fat boy program” all my numbers go crashing along with my b/w-b/f
so to sum it up increase your total calorie and carb intake for a few weeks
I’ve broken several sticking points, and there are several things to consider, many of which have already been mentioned. Using different exercises (dips, db press, etc…) is definitely one way to go… here is what I would do:
How long have you had the same chest/triceps routine? If the answer is more than a few months, change it, and change it radically. I see you’ve been doing low-reps. I would have to agree with many knowledgeable people that low-reps are usually the best for strength, but you need something different to get past a sticking point. Try something high volume, like 6 sets of 8. One of my favorite plateau breaking routines goes like this:
Take a fixed set of reps, in this case 8. You will do 1 warmup light, and 1 medium warmup. Then move on to 3 sets of a weight that you can get close to completing all 8 reps with. Finally, you round it off with a heavy set, whatever you can bench 2 or 3 times.
Give yourself 6 weeks with this. You gauge progress on the 3 sets of medium heavy weight, not the heavy set. When you can complete all 3 sets of 8, increase weight the next workout. Don’t go wild with weight increases, maybe 10 pound increases, which ideally should be just out of reach for 3 full sets.
After 6 weeks, do another 4 weeks with sets of 5 instead of 8.
Increase caloric intake by 25%. You may just need an extra bump here, especially if you go the higher volume training route.
If you do this, and don’t increase your bench, I will be AMAZED.
[quote]hangiron wrote:
yo joe you changed your avatar and threw me off
anyways you got alot of good info here i agree with the lower reps scheme as the strength gain is the goal…well kinda…i would suggest a pyramid myself.
but for me the biggest impact on my bench is my diet, i am almost always on the fat boy program
lol, i am 165-170 “i jump around b/w easy” i get stuck on 265 when i am this weight but if i jack up my carbs and calories my strength shoots through the roof progressively and as my b/w climbs so does my max…unfortunately when i diet and like i said “i am almost always on the fat boy program” all my numbers go crashing along with my b/w-b/f
so to sum it up increase your total calorie and carb intake for a few weeks[/quote]
I am actually at the point where i am thinking…" my GOD i’m getting fat!" lmao!
I gonna keep going for another few weeks, maintain for a bit, then probably bulk again for a couple months and cut.
So i got more time… trouble is, i staying with someone, and food isnt my choice… i live mostly off bread, PB, chicken, shakes, flax oil, fruit, cereals.
Just alot of each!! Not enough though, i will add… i get my own place soon, then you’ll be in trouble!!
This thread has been fantastic, thankyou for all your time. When it dies, i will be printing this off and using the information on all of my sticky body parts!
didn’t read a lot of the guys answers because im rushed for time, but have you tried partial reps in the top portion of your press with a heavier weight than 225?
undulating periodization - Max effort day. Start at 185 and do 5x5. Next time, try to add ten pounds and do 5x5. Maybe you can’t do 5x5. Maybe you can do 3x5 and 2x4 or some such variation. Fine. Next time, just try to get closer to the 5x5. When you get to 5x5, time to add weight. Expect your reps to drop when you add weight. Maybe you can only do 5x3. Fine. Try to do one more rep each set then next time. The goal is to get to 5x5. You may not get there in one week or even a month. But you have to stick to that goal. I guarantee that you’ll get to 225 5x5. Don’t forget to do incline presses ~ 3x8 when you’re finished with flat bench.
Dynamic effort day - usually two to three days after max effort day: Work with 60% of your max. Speed is the key. Explode your lifts such that you feel the weight leaving your hands if you weren’t gripping the bar. 8x3. When the weight gets too easy, add more weight.
Accessory work!!! Shoulders, back and arms are important! Include pull ups/pull downs, overhead presses, reverse flys and triceps presses, close grip presses, pin presses, rope pulldowns in your workouts. Do some of these every day you do upper body.
Eat more food!!! As your demands on your body increase, so should your appetite. Not just the food you eat, but the timing of your eating of certain foods is important. Carbs especially after your workout. Healthy fats. Protein in every meal. Yadda yadda.
Trenbolone. 'nuff said.
If you care to try my method(s), I will be more than happy to offer guidance, support and a sounding board in the form of PMs. I speak with years of experience - oh, and success.