my bench is tuck at 145 3 reps. What should I do?

[thejoker12362]

I wanna get my bench to 185 as fast as possible, but i can't go through the barrier of 145.
How long would it take to me , to get from 145 3 reps to 185 5reps at least?
How could I progress?

[dvnnylo]

Whats your whole routine like? Very difficult to give much feedback without knowing the exercises, rep schemes, frequency, equipment used, etc.

Some things to consider when people hit plateaus:
-change rep scheme/sets
-different lifts incorporated and stressed (flat, incline, decline)
-different equipment to mix things up (barbell, dumbbell, incorporate both)
-eat and lift more, if youre not on a program proven to work, hop on one (stickies have a couple)

[WolfRose7]

Eat plenty of food and follow a good program.

[k9pit]

Programming.....
Drop weight, increase reps. The strength will come.
Along the way, you're likely to make technique improvements, that allows you to move more weight with less effort.


If you don't want to hop on a program here's an example way to train for it.

e.g.,
Drop down to 135 and get 6 reps for at least 1 set, then do 2 more sets of 4-6.
Once you can do that move up to 140 and get 6 reps for at least 1 set, then do 2 more sets of 4-6.
Move up to 145 and get 6 reps, then do 2 more sets of 4-6.
...and so forth..
....Once you can hit 170 for 6, you should be able to make 185x1

Every workout, do a backoff set after your main set(s) where you drop 20lbs and get a set of 10.

I'm not on any program but it's a smart idea if you're a novice.

The above is roughly the way I train my bench and OHP for strength gains. I rarely do triples or less...Maybe every 2 months or so just to test myself. I bring up the strength and muscle through reps. The strength I (realistically) think I have is usually there because of the training style. http://www.exrx.net/Calculators/OneRepMax.html <-- The Baechly calculations are typically spot on for me.

[SwinginSinatra]

I wanna get my bench to 185 as fast as possible, but i can't go through the barrier of 145.
How long would it take to me , to get from 145 3 reps to 185 5reps at least?
How could I progress?

As the others are stating, drop the weight and do more reps, with progressively higher weight added on. We want to be aiming for muscular hypertrophy so aim for 3-5 sets of 8-12 reps. So find a weight where you could pump out more reps despite the weight not being as heavy as you'd like it to be. I'd honestly say do something like this:

Warmup - bar / 1 set of 10
1st set - 65lb / 12reps
2nd set - 95lb / 12reps
3rd set - same as previous
4th set - 115/ 8-10 reps
5th set - 135/ 6-8 reps

This will build your max like crazy. You also need to make sure you're varying workouts and routines. Muscles have memory. Dont be sticking to the same lifts over and over again. Do periodization. 2-3 months of same workouts and then switch em up. Mix in flies, decline, incline, hammer strength, etc. My one client was in the same boat as you with a max of only 155 for 1. We've been training for 3 and a half months, he can now do 195 for 2.

good luck brotha