My current set up is:
-
Chest Tris
Legs
Shoulders Back Bis
Legs
-
Repeat
Any routines/changes in workouts that have worked for others for breaking through plateaus?
|
-
09-20-2012, 01:26 PM #1
Best routine for breaking through a Bench Press plateau?
Licensed Medical Doctor
Powerlifter
Bench Press: 560lbs
Squat: 545lbs
Deadlift: 600lbs
-
09-20-2012, 01:55 PM #2
-
09-20-2012, 02:00 PM #3
I Just finished Smolov jr for bench. Bear in mind my bench is very small compared to yours, so I was not expecting much of a gain, but got an 11lb PR (which is huge for me). I hear of people with larger benches getting like 30 pound gains and things. From what I read, it is a peaking program, so I m not sure what that means for the immediate bench future after the program. Might be worth checking out though, Not bad for just 3 weeks
CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
-
09-20-2012, 02:30 PM #4
-
-
09-20-2012, 03:07 PM #5
My chest actually did not bother me at all, but I have never had any history of strains or issues there. Shoulder did act up a bit but I can't blame the volume; that was from a habit of benching improperly, so more my fault than the program's. I am not totally solid in my bench technique and was using this program also as sort of a boot camp for lots of practice, and when I'd make the mistake of putting too much shoulder in the bench, I'd really feel it. You're benching pretty much every other day and then 2 consecutive days, so if you strain something, it probably won't heal by the next session.
The program suggests that you abandon any extra tricep/ delt work so you don't burn out, but I did do light prehab in the form of banded internal/external rotations, face pulls, etc to keep the shoulder healthy. Not sure if there are some precautionary measures like that that you could take for the chest?CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
-
09-20-2012, 03:10 PM #6
-
09-20-2012, 04:12 PM #7
-
09-20-2012, 04:31 PM #8
-
-
09-20-2012, 05:43 PM #9
-
09-20-2012, 05:57 PM #10
-
09-20-2012, 06:10 PM #11
-
09-20-2012, 06:28 PM #12
-
-
09-20-2012, 07:16 PM #13
-
09-20-2012, 07:36 PM #14
Similar Threads
-
Breaking Plateau workout and bulking
By king55 in forum Workout ProgramsReplies: 8Last Post: 05-22-2009, 01:25 PM -
Breaking Plateau workout and bulking
By king55 in forum ExercisesReplies: 0Last Post: 05-21-2009, 10:36 AM -
Bench Press Plateau???
By racdat in forum ExercisesReplies: 11Last Post: 07-15-2007, 09:37 AM -
Is it usually a diet or routine problem when you hit a plateau?
By zxcager in forum ExercisesReplies: 11Last Post: 07-24-2005, 07:26 AM
Bookmarks