Yes, I have hit a plateau in my bench, unfortunatley. What are some methods for breaking this and moving up in my lifts?
Eating more food. Besides that what has your workout looked like and how have your progressed in recent time(ie last 2 months or so)?
When I hit a plateau, I increase the weight anyway and have some one help me do negatives.
Can we have a look at your current program?
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Gain weight (-> eat more)
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Do some tricep work (->e.g. close grip benches, rack lockouts)
-
‘Westside Methods’ (alternate ME/DE days, utilize Bands/Chains etc)
When nothing else helps, overtrain until you’re depressed and take 7-10 days off afterwards
[quote]undeadlift wrote:
Can we have a look at your current program?[/quote]
Yeah, I just started a new one, it will begin Monday.
Monday : Heavy Back Squat 5 x 5
Heavy Deadlift 4 x 6
Single Leg Lunges 4 x 6
Reverse Hypers 4 x 6
Standing Calf Raise 3 x 10
Floor Bridge 2 x 8
Tuesday : Heavy Barbell Bench 5 x 5
Seated Cable Row 4 x 6
Push Press 3 x 6
Close Grip Incline 4 x 6
Prone Cobra 3 x 8
Dumbell Curls 4 x 6
Wednesday : Heavy Rack Pull 5 x 5
Good Mornings 4 x 6
Step Ups 4 x 6
Pull Throughs 4 x 6
Single Leg Calf Raise 3 x 10
Single Leg Bridge 2 x 8
Saturday : Lat Pulldowns 4 x 6
Dumbell Bench 3 x 8
Rope Pulls (to neck) 4 x 6
Skull Crushers 4 x 6
Wrist Flexion 3 x 10
Poor Man’s Shoulder Horn 3 x 8
[quote]Petrichor wrote:
-
Gain weight (-> eat more)
-
Do some tricep work (->e.g. close grip benches, rack lockouts)
-
‘Westside Methods’ (alternate ME/DE days, utilize Bands/Chains etc)
When nothing else helps, overtrain until you’re depressed and take 7-10 days off afterwards[/quote]
What do you mean rack lockouts? Also, where do I find the info 'bout “Westside Methods”?
For info on Westside style training head over to elitefts.com. Here’s a starter article
http://www.elitefts.com/documents/a_beginners_guide.htm
The Westside template uses what is called the conjugate method for increasing strength in the three main powerlifting exercises. If you want to get stronger, this is the best way to do it.
Rack lockouts are a partial range of motion bench press performed in a power rack with the pins set a certain distance away from your chest (whatever distance you want to strengthen). They increase triceps and lockout strength.
As a raw bencher, if you aren’t doing dumbbell bench variations in addition to barbell variations, you need to be. They will help. Getting stronger in shoulder press or military press will also help.
Westside is all about finding out what your weaknesses are and they making them your strong points. Where is your weak point in the bench? (where do you fail? top/mid/bottom)
If this is in the beginner part of the forum and you are a beginner, you shouldn’t be doing 5x5 low rep sets yet. Especially if you’re not moving a lot of weight.
Then again, I have no clue how old you are, how long you’ve been training, what you eat, etc, etc.
[quote]Carnak wrote:
For info on Westside style training head over to elitefts.com. Here’s a starter article
http://www.elitefts.com/documents/a_beginners_guide.htm
The Westside template uses what is called the conjugate method for increasing strength in the three main powerlifting exercises. If you want to get stronger, this is the best way to do it.
Rack lockouts are a partial range of motion bench press performed in a power rack with the pins set a certain distance away from your chest (whatever distance you want to strengthen). They increase triceps and lockout strength.
As a raw bencher, if you aren’t doing dumbbell bench variations in addition to barbell variations, you need to be. They will help. Getting stronger in shoulder press or military press will also help.
Westside is all about finding out what your weaknesses are and they making them your strong points. Where is your weak point in the bench? (where do you fail? top/mid/bottom)[/quote]
I have trouble in the middle/top part of the motion. That’s where I get stuck…
[quote]tw0scoops2 wrote:
If this is in the beginner part of the forum and you are a beginner, you shouldn’t be doing 5x5 low rep sets yet. Especially if you’re not moving a lot of weight.
Then again, I have no clue how old you are, how long you’ve been training, what you eat, etc, etc.[/quote]
I have not yet been training for a year, but it turns a year in March. The reason my program is the way it is, is because I asked for critique on one I made and someone suggested this one for my progress. I thought, “Why not?”
I’m 17 and I’m trying to keep a clean bulking diet. That’s the two goals, stronger and bigger. The program is this: http://www.T-Nation.com/findArticle.do?article=04-042-training
[quote]flipHKD_6 wrote:
tw0scoops2 wrote:
If this is in the beginner part of the forum and you are a beginner, you shouldn’t be doing 5x5 low rep sets yet. Especially if you’re not moving a lot of weight.
Then again, I have no clue how old you are, how long you’ve been training, what you eat, etc, etc.
I have not yet been training for a year, but it turns a year in March. The reason my program is the way it is, is because I asked for critique on one I made and someone suggested this one for my progress. I thought, “Why not?”
I’m 17 and I’m trying to keep a clean bulking diet. That’s the two goals, stronger and bigger. The program is this: http://www.T-Nation.com/findArticle.do?article=04-042-training[/quote]
Don’t worry too much, the program is great and so is 5x5 
Alright, thanks Petrichor. You think sticking with this program until Christmas is good?
You can stick with this program as long as you like. I would switch when you stop seeing gains from it.
My brother and I both plateaued about the same time about 3 months ago. We did rack lockouts/floor presses for (I think) maybe 4 sessions, and then went back to our normal bench routine. Both of our lifts went up, and have continued going up for the past 3 months.
Ok, but what the hell is a floor press?
[quote]flipHKD_6 wrote:
Carnak wrote:
For info on Westside style training head over to elitefts.com. Here’s a starter article
http://www.elitefts.com/documents/a_beginners_guide.htm
The Westside template uses what is called the conjugate method for increasing strength in the three main powerlifting exercises. If you want to get stronger, this is the best way to do it.
Rack lockouts are a partial range of motion bench press performed in a power rack with the pins set a certain distance away from your chest (whatever distance you want to strengthen). They increase triceps and lockout strength.
As a raw bencher, if you aren’t doing dumbbell bench variations in addition to barbell variations, you need to be. They will help. Getting stronger in shoulder press or military press will also help.
Westside is all about finding out what your weaknesses are and they making them your strong points. Where is your weak point in the bench? (where do you fail? top/mid/bottom)
I have trouble in the middle/top part of the motion. That’s where I get stuck…[/quote]
This is why you need to do rack lockouts, Thats exactly the part they work.
[quote]Petrichor wrote:
-
Gain weight (-> eat more)
-
Do some tricep work (->e.g. close grip benches, rack lockouts)
-
‘Westside Methods’ (alternate ME/DE days, utilize Bands/Chains etc)
When nothing else helps, overtrain until you’re depressed and take 7-10 days off afterwards[/quote]
hahahahahahaha
I remember not too long you asked advice about diet, because your diet consisted of hot pockets and some other shit. I don’t think you hit a plateu, you’re probably just undereating and you don’t have enough energy.
Oh, and dude please change that profile pic, i cringe everytime I see it, lol.
Oh, and who are you Vasa? I know what happened = Plateau. Don’t fucking act like you know what happens. Suck it. These forums are for helping people, and your not helping, so shut up. Yes, one of my meals were hot pockets, but I’m only 17, sorry I wanted to have a life you fucking cock suck. Are you perfect? No.