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Davebrown1
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« on: October 09, 2011, 04:11:56 PM » |
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Lately I have had a really hard time adding weight on bench Press I'm stuck at 130lbs. My routine is stronglifts 5x5. I have deloaded twice and switched to 3x5 but it wont budge. I'm eating about 3800 to 4000 calories a day. My bench right now is the only thing stalling. My squat, deadlift, bent over row and press are all increasing easily. Any suggestions on how to break through my plateau would be helpful and I would be more than happy to give out +rep for those who help me.
Also I'm sorry if I posted this in the wrong section.
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« Last Edit: October 09, 2011, 05:40:05 PM by Davebrown1 »
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Fuzzle
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« Reply #1 on: October 09, 2011, 06:18:33 PM » |
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Im not a professional on this or anything but what i would think would be to get a spotter on that weight and let him help you to get more than 10 reps maybe 15, soon enough you will get use to it and maybe you will break the plateau? Im not sure but thats my opinion
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Age: 14
Weight: 136
BF- 7.6%
Goals: Bench 130x5 reps or more [X]
Dumbbell Bench 60 each hand, 6 reps or more [ ] Current 55x 6-9 reps
Weigh 145 [ ]
100 pound shrugs [ ] Current 85x 10 rep
Dips x 45lb weight 10 reps [ ] Curre
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MercNil
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« Reply #2 on: October 09, 2011, 06:24:46 PM » |
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how many minutes do you rest between setS? and exercises?
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Ben the Noble
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« Reply #3 on: October 09, 2011, 07:05:56 PM » |
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Increase rest to 5 minutes per set, eat over 3,000 calories and and sleep at least 8 hours. That is the standard response.
More importantly you can post a video of yourself so we can have a look at your form.
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Little Sprite
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« Reply #4 on: October 09, 2011, 07:38:02 PM » |
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Your form is probably questionable. No offense, but usually if you're benching pretty light, that's the case. I know my form wasn't that good when I started.
Besides that i'd agree with Ben the Noble.
Stick to your current rep scheme.
W--------ait. Before you do the above, if you get 5x5 with 130, what happens when you try 135?
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japadi
Bulking Gnome
Reputation Power: 1
Posts: 904
Nuclearpotato
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« Reply #5 on: October 10, 2011, 12:27:54 AM » |
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As already some have mentioned, your technique probably isn't that good since your BP is still that low. I would purely focus on technique for a while, forget about trying to grind those additional reps. Find out what you are lacking in technique and possibly find a weak spot. When you've got proper technique somewhat in control you will move up in weight easily. No need to struggle to get 1 rep more than in last workout when you could be progressing alot faster.
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
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Always Motivated
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« Reply #6 on: October 10, 2011, 08:42:47 AM » |
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When you plateu switch the rep ranges over to 3×3 or 5×3
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Davebrown1
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« Reply #7 on: October 10, 2011, 12:43:32 PM » |
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how many minutes do you rest between setS? and exercises?
Around a minute. |
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Davebrown1
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« Reply #8 on: October 10, 2011, 12:46:05 PM » |
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When you plateu switch the rep ranges over to 3×3 or 5×3
I'll gave that a try thanks. |
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Davebrown1
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« Reply #9 on: October 10, 2011, 01:17:14 PM » |
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Cappe
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« Reply #10 on: October 10, 2011, 10:39:43 PM » |
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When I got stuck I lowered the weight 2kg and did some more reps for 2-3 workouts and when I switched back I could do it  Also increase rest period. |
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japadi
Bulking Gnome
Reputation Power: 1
Posts: 904
Nuclearpotato
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« Reply #11 on: October 11, 2011, 12:17:31 AM » |
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Stop wiggling around when benching. Your entire body should be as tight as possible. Watch the series ---> EliteFTS.com: So You Think You Can Bench? |
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joe101
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« Reply #12 on: October 14, 2011, 04:58:14 AM » |
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how many minutes do you rest between setS? and exercises?
Around a minute. Id say this is the problem. Increase rest to 3 mins and see what happens. |
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Age: 25
Height: 6 foot (183cm)
Weight: 80kg (176lbs)
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vertigo66
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« Reply #13 on: October 16, 2011, 08:33:20 AM » |
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how many minutes do you rest between setS? and exercises?
Around a minute. Id say this is the problem. Increase rest to 3 mins and see what happens. x2 take longer rest. whats your body weight? When you plateu switch the rep ranges over to 3×3 or 5×3
also this^ |
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