need help with my bench

[Dr0bshow]

so about 4 months ago i got my max bench at 250 for 5 reps. ever sense then my bench has been going down, and i cant seem to stop it. whats weird is that everything else is going way up, like skull crushers, curls, cable crossovers. Im now hardly able to rep 185 for 8 and im really beginning to get frustrated.


PLEASE any tips??

[nwskier]

couple ideas:

switch up to DB for a while and/or focus on inclines.

whenever I hit a plateau, I also will change the order of my routine randomly. i'll start with inclines or declines, do some flyes - then rotate flat bench into the middle of the workout. Makes it harder, but have experienced good results from this.

also could do a heavy chest day early in the week, then add a light day with triceps later in the week?

good luck man. muscle memory will kick in, just keep pushing.

[Growing-up]

Originally Posted by Dr0bshow

so about 4 months ago i got my max bench at 250 for 5 reps. ever sense then my bench has been going down, and i cant seem to stop it. whats weird is that everything else is going way up, like skull crushers, curls, cable crossovers. Im now hardly able to rep 185 for 8 and im really beginning to get frustrated.


PLEASE any tips??

Hitting a Max is always nice!
But trying to do the same thing over and over again, makes no sense, let me develop this idea: I usually work at 80% or 90% of my Max rep for the month, then when I'm about to change my sequence *program* what I do I re measure my Max Rep, it usually goes up!
I think the body gets use to one load, and learns to handle it, after a while the body is ready to move forward.

Though I try to stick to my program, I make some variations, for example one day I use bar, for other days I use dumbbells. In that way I keep the body on the watch of what is going to happen today.

For example for the last three days we had too much rain, too cold, too much mud on the road, so when I do my Cross Training I try to keep my Heart Rate in zone 1 below 75% It replaces running slow for this time of the year.

[JCV]

have you considered your diet on your training day? are you eating enough to sustain that kind of w/o on that day?

[Canz]

Originally Posted by JCV

have you considered your diet on your training day? are you eating enough to sustain that kind of w/o on that day?

thats what I was going to ask, make sure you are getting enough protein too

[sushiracer]

how much rest are you giving yourself a week or even between your chest days?? try taking a full 2-4 days off so your body can fully heal itself and go at it again.

[psychowolverine]

where is bench press in your routine? How often are you doing it?

Diet/calorie intake?

Supersetting?

[TheGr8S1]

What do you do for your back? It could be holding your bench back