Stuck on Bench Press

So I’m still fairly novice, and I’ve reached a sticking point for the first time. I originally started on a slightly modified SS program, but have since switched to a more BB conventional approach. However my primary lift, the flat bench press, is still 3 x 5, while the other lifts are higher rep. I still want to build up strength on my primary lift.

The past two chest days, I’ve been stuck at the same weight for my flat bench press. My other chest lifts progress still, it is only the flat bench. My past three chest sessions are below:

Current
Bench Press: (170) 4,4,3
Incline BP: (115) x 3 x 8
Pushups: 14, 10, 8
Dumbell Flies: (27 1/2) x 3 x 8

Current -1
Bench Press: (170) 5,4,3
Incline BP: (112 1/2) x 3 x 8
Pushups: 13, 9, 8
Dumbell Flies: (25) x 3 x 12

Current -2
Bench Press: (167 1/2) x 3 x 5
Incline BP: (112 1/2) 8,7,6
Pushups: 12, 8, 8
Dumbell Flies: (25) 12, 12, 8

What I’m trying to figure out is if I should deload to 160 or so and then try to increment normally (ala Riptoe’s recommendations) or do something else to get past this sticky point. I don’t think it is a lack of calories, as my other lifts are still progressing and I track my food (down to the last tsp of butter) on a food tracking website.

Historically, with some lifts (like shoulder pressing) I would often fail the first attempt at a 3 x 5 after increasing weight, but succeed on the second attempt. This is the first time I’ve failed twice in a row (and maybe even done a wee bit worse).

Suggestions?

Thanks in advance!

P.S. Sorry about the lack of formatting with the stats, but not alot of flexibility in the tool.

I’m no expert but I’d increase bench volume: 3 sets of 3-5 reps isn’t a lot. 5 sets of 3-5 would maybe help.

Also maybe try to work on your technique, Dave Tate has a great video up somewhere if you search for ‘Dave Tate 6 week bench press cure’.

The only other thing I’d suggest would be increase calories but you’ve said you’re happy with that.

kravi- hey man your problem is that your that your posting and referring the bench press to the chest. The triceps are almost 90% of the problem. You need to train your triceps to push the weight. Dont think of a bench press as chest only exercise. Its the squat for the upper body. You use your chest, shoulders, triceps and even lats and legs to some extent when you are truely benching. So its not fair to assume that chest is what is holding you back. In my opinion work up to a heavy work weight and then hit your 3-5 sets of 5. Follow up with Incline DB and then pick 2-3 Tricep smokers and destroy your triceps.

Flat Bench- work up to heavy 5 x 3-5 sets.
Incline Close Bench x 4 x 6
Triceps Rollbacks x 3 x 10
Press Downs x 3 x 15

Definitely going to copy the term “tricep smokers”

lol sorry chobbs military lingo still trying to break the habit.

[quote]Reed wrote:
kravi- hey man your problem is that your that your posting and referring the bench press to the chest. The triceps are almost 90% of the problem. You need to train your triceps to push the weight. Dont think of a bench press as chest only exercise. Its the squat for the upper body. You use your chest, shoulders, triceps and even lats and legs to some extent when you are truely benching. So its not fair to assume that chest is what is holding you back. In my opinion work up to a heavy work weight and then hit your 3-5 sets of 5. Follow up with Incline DB and then pick 2-3 Tricep smokers and destroy your triceps.

Flat Bench- work up to heavy 5 x 3-5 sets.
Incline Close Bench x 4 x 6
Triceps Rollbacks x 3 x 10
Press Downs x 3 x 15
[/quote]

I was just quoting my “chest” day. I do arms as a seperate routine on a seperate day (five day split, chest, back, arms, legs, shoulders).

So I absolutely work the arms. For triceps, specifically, I do dips, narrow grip bench press, and tricep kickbacks. Just on a different day (after, not before, so tired arms won’t effect my push ability on chest day).

Thanks!

–kravi

Look for the Dave Tate videos “So You Think You Can Bench” – it’s like 5 parts. I think this is what the other fellow is referring to. There is a lot technique involved in doing an optimal bench press. I would watch it, and then review it a few times. For example, your legs must be stable and braced hard. At my gym, I see guys flopping their legs all over the place (and they are not good benchers, no surprise). Tons of important tips in these videos.

Also, look at your warm-up progression. It’s easy to do too much in your warm-up, and not leave enough gas in the tank for your work sets. There is good info on this website about how to plan a good warmup progression, so you are ready for the hard sets. So do some reading on how to plan your warmup sets.

Also, sometimes it can be hard to make progress in every lift, every week. The more experience you have, the more that is true. Don’t get discouraged.

Finally, you are doing additional sets for chest, and you may want to experiment with doing less (for example, maybe drop the flyes). But start by watching “So You Think You Can Bench”.

Also, I wouldn’t describe your situation as “stuck”. From your description, you only had one disappointing day. Shit happens. Keep going.

[quote]K2000 wrote:
Also, I wouldn’t describe your situation as “stuck”. From your description, you only had one disappointing day. Shit happens. Keep going.[/quote]

Seriously. You were “stuck” at the same weight for 2 training sessions. That’s not a big deal.

Something else you might want to consider is trying to do the whole 3x5 linear progression strategy, while also having a high(er) volume bodybuilding approach. Linear progression programs are low volume because they have to be. Linear progression will not be near as effective the way you are doing it.

That’s not to say what you’re trying to do is a bad thing. Strength work followed by higher rep assistance work is a very good plan. I would just suggest you take a look at other ways to program your main lifts that will work better with your bodybuilding type set up.

Using percentages of some sort (5/3/1, juggernaut, there’s a million others that are good) or something like ed coan’s routine (where you start with sets of higher reps and work down to sets of lower reps, while increasing the weight over a period of a couple months) would work well.

^of course if you’ve been making great gains and your other lifts are fine, stick with that. Milk it as long as possible, then think about a switch. The answer to this may just be as simple as deloading your bench (to say 80% of your current weight) and working back up.

[quote]Reed wrote:
lol sorry chobbs military lingo still trying to break the habit.[/quote]
No man, I thought it was cool lol

[quote]Chris87 wrote:

[quote]K2000 wrote:
Also, I wouldn’t describe your situation as “stuck”. From your description, you only had one disappointing day. Shit happens. Keep going.[/quote]

Seriously. You were “stuck” at the same weight for 2 training sessions. That’s not a big deal.

Something else you might want to consider is trying to do the whole 3x5 linear progression strategy, while also having a high(er) volume bodybuilding approach. Linear progression programs are low volume because they have to be. Linear progression will not be near as effective the way you are doing it.

That’s not to say what you’re trying to do is a bad thing. Strength work followed by higher rep assistance work is a very good plan. I would just suggest you take a look at other ways to program your main lifts that will work better with your bodybuilding type set up.

Using percentages of some sort (5/3/1, juggernaut, there’s a million others that are good) or something like ed coan’s routine (where you start with sets of higher reps and work down to sets of lower reps, while increasing the weight over a period of a couple months) would work well.

^of course if you’ve been making great gains and your other lifts are fine, stick with that. Milk it as long as possible, then think about a switch. The answer to this may just be as simple as deloading your bench (to say 80% of your current weight) and working back up.[/quote]

I’ve been doing linear progression for my main lifts. All 3 x 5 (except for dead which is 1 x 5). The exercises, as you mentioned, I do after are more volume (generally 8 - 12 reps). But in a linear progression, I understand that the deloading (which I also mentioend above) was one strategy for getting un-stuck/un-stalled/un-whatever words y’all think are best. I’m asking if I should just keep muscling through, if I should deload, or if there is another approach.

–Me

[quote]kravi wrote:

[quote]Chris87 wrote:

[quote]K2000 wrote:
Also, I wouldn’t describe your situation as “stuck”. From your description, you only had one disappointing day. Shit happens. Keep going.[/quote]

Seriously. You were “stuck” at the same weight for 2 training sessions. That’s not a big deal.

Something else you might want to consider is trying to do the whole 3x5 linear progression strategy, while also having a high(er) volume bodybuilding approach. Linear progression programs are low volume because they have to be. Linear progression will not be near as effective the way you are doing it.

That’s not to say what you’re trying to do is a bad thing. Strength work followed by higher rep assistance work is a very good plan. I would just suggest you take a look at other ways to program your main lifts that will work better with your bodybuilding type set up.

Using percentages of some sort (5/3/1, juggernaut, there’s a million others that are good) or something like ed coan’s routine (where you start with sets of higher reps and work down to sets of lower reps, while increasing the weight over a period of a couple months) would work well.

^of course if you’ve been making great gains and your other lifts are fine, stick with that. Milk it as long as possible, then think about a switch. The answer to this may just be as simple as deloading your bench (to say 80% of your current weight) and working back up.[/quote]

I’ve been doing linear progression for my main lifts. All 3 x 5 (except for dead which is 1 x 5). The exercises, as you mentioned, I do after are more volume (generally 8 - 12 reps). But in a linear progression, I understand that the deloading (which I also mentioend above) was one strategy for getting un-stuck/un-stalled/un-whatever words y’all think are best. I’m asking if I should just keep muscling through, if I should deload, or if there is another approach.

–Me[/quote]

I think rippetoe addresses this somewhere, so his answer will be better than mine, but I’d say if you were to fail at getting all 3x5 for say 3 training sessions in a row, then go ahead and deload.