^^
I had a similar problem mate. Just finished my own 8 week training cycle, come to max out (haven’t missed a rep, actually surpassed my aims)…come to test my max - same as before, although it was an easier rep lol
Back to the drawing board for bench programming!
[quote]Fletch1986 wrote:
I’m completely stuck at 285 and have been for months. Does anyone have tips for someone with a shoulder history, long arms, and a narrow torso? At this weight I’m losing it in the bottom close to the middle.
I want to get to the 181s for a comp in summer, but I’m starting to think the only way that bench is coming up is through gaining weight, but don’t want to do that until after the comp.
185lb
5’10" long limbs, short narrow torso[/quote]
Try a cycle of dead benchs. I never tried them yet but if i hit the wall they will be considered.
[quote]IronAbrams wrote:
Completely failed at Smolov Jr come max day. I didn’t miss any reps on the program although the last 10x3 was brutal.
After 6 days rest I tried 265x1 (a would be 5 lb PR) and got stapled by it. I tried again 3 days later only to fail again. Very disappointing.[/quote]
Try the good old 3x3 method much better imo.
better make it a race to a 315 bench cus three plates look awesome
[quote]zombiec wrote:
better make it a race to a 315 bench cus three plates look awesome[/quote]
For me its 308! I have an old set of york canada 20kg plates that are 44lbs has with the bar.
[quote]zombiec wrote:
better make it a race to a 315 bench cus three plates look awesome[/quote]
I’m in
How’s it coming in here fellas? I haven’t max flat benched in a while, but I’m sure I’m still around 25 lbs away at least. Hit a reverse band bench of 345 with EFS Strong bands a couple weeks ago, did some dead benching last night worked to a 250 max at about a 1 board’s distance, and then 275 at the next highest pin setting.
Hit 265x2 today, and 250x4 last week. 300 may be obtainable in a month, and by the time of my next meet, I should be able to get it in competition.
Hit 290x1 and missed 300 tonight… Getting close!
I’m in. My best is a 265 lbs gym lift, so I’ve got a ways to go.
Hit 280 today. Planning on hitting 300 by late June/ early July.
hit 320 touch and go
[quote]RAHULKDEATHMETAL wrote:
[quote]Fletch1986 wrote:
I’m completely stuck at 285 and have been for months. Does anyone have tips for someone with a shoulder history, long arms, and a narrow torso? At this weight I’m losing it in the bottom close to the middle.
I want to get to the 181s for a comp in summer, but I’m starting to think the only way that bench is coming up is through gaining weight, but don’t want to do that until after the comp.
185lb
5’10" long limbs, short narrow torso[/quote]
Pull your shoulder blades together, watch a dave tate video reference on youtube about the bench press, I personaly have been injured from my rotators and shoulder tendons before and this bench pressing form is helping me a lot. i hope this works for you too, since it cuts like 2 inches of distance (Your long arms are going to love this!) and activates more muscles in the tri’s and back. [/quote]
x2
Injuring my shoulder was a huge turning point in my training. Forced me to look at what I was doing wrong. Prior to the injury I didn’t really feel bench, I was simply moving the weight. Using this method has shown amazing growth and strength in my chest(I used to be shoulder dominant in the movement.)
I’m in as well. Current best since injury is 245x3.
Couple singles of reverse band 315 last night, barely missed a 325.
325 off a 2 board tonight.
Got a surprisingly easy 285 today at the gym. After that got not-so-hard 315x2 off a 3-board! Its coming!!
My advice to everyone stuck would be to start doing board presses and tons of back work - I feel the board presses have helped me tremendously with self-confidence and just holding heavy weight (got 345 off a 4-board a month ago). For the bottom portion lots of back work and remaining tight has helped with the first thrid of the bench (+ lots of military pressing). Hmm come to think of it - just get strong all-around lol.
Has anyone else noticed positive effect from increased tricep work? On my bench day after my regular sets (5-3-1) i do 3 sets of heavy board presses and then Medium / close grip chain benches for reps in 5-8 range. I finish that off with some form of extension. Strengthening the triceps has made a lot of difference in my training (as well as doubling the volume of my shoulder pressing in my other upper body day)
[quote]mlekava000 wrote:
Got a surprisingly easy 285 today at the gym. After that got not-so-hard 315x2 off a 3-board! Its coming!!
My advice to everyone stuck would be to start doing board presses and tons of back work - I feel the board presses have helped me tremendously with self-confidence and just holding heavy weight (got 345 off a 4-board a month ago). For the bottom portion lots of back work and remaining tight has helped with the first thrid of the bench (+ lots of military pressing). Hmm come to think of it - just get strong all-around lol.
Has anyone else noticed positive effect from increased tricep work? On my bench day after my regular sets (5-3-1) i do 3 sets of heavy board presses and then Medium / close grip chain benches for reps in 5-8 range. I finish that off with some form of extension. Strengthening the triceps has made a lot of difference in my training (as well as doubling the volume of my shoulder pressing in my other upper body day)[/quote]
I have been doing high volume on 5, 4, and 3 boards with about 95% of my max and it has been going well.
x2 on the triceps work for me. Although for me with the exception of 1boards, boards are pretty useless. I know they do wonders for some people, I’m just not one of them. I’ve had good luck with long pauses on the chest with accommodating resistance (like bb chain bp with a 3count pause). It helps me stay uber tight in the bottom instead of my arch flattening and is easier on my shoulders than normal pause benching. Also cgbp of course and neutral grip db pressing both of which extend the ROM. Triceps work with full ROM work best for me.
I completely agree about shoulder work. I’ve found all back-work to be immensely useful. Big back movements seem to help me pop the weight off my chest easier. The smaller back movements that I do with a slow tempo and a hard squeeze seem to help more with tightness and keeping my shoulders healthy. Getting the upper back, lats, shoulders, and triceps stronger and eliminating any work that emphasizes my chest has helped my shoulders tremendously.
DBs use to to be murder on my shoulders, but I found doing them one arm at a time with higher reps, a neutral grip, and remaining conscious of what my scaps and shoulders are doing allowed me to reincorporate them into my routine and still push them hard. I find doing them one arm at a time extends the ROM and works my core pretty well too.
For reference, my sticking point for my comp grip is the high part of the bottom 1/3 to the halfway point if I’m being honest with the weight and I have long arms and thin torso.
Next week, I’ll be going for 300.
I got it (touch and go). It nearly came to a standstill at midpoint, but I kept on straining and it went up.
[quote]Fletch1986 wrote:
I got it (touch and go). It nearly came to a standstill at midpoint, but I kept on straining and it went up. [/quote]
Congrats
325x1 today