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  1. #1
    Registered User rock_win's Avatar
    Join Date: Jun 2004
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    So I cant bench half of my Squat or DL - whats missing?

    Folks,

    At my current weighing of 133lbs or say close to 61-62Kgs, i able to:

    Back Squat - 50Kgs,
    DL from Ground - 52 Kgs
    DL from Box - 58Kgs
    T-Bar rows - 57 Kgs

    But when it comes to bench, I'm stuck at 24Kgs, and this for like months now.

    For the other 3 exercises above, even if i come back after a month of break, i can reach those figures in a single workout (tried and tested 3-4 times now )

    While the bench is stuck and I see most people in my gym who dont even have other weight figures, pressing - 40-50kgs with big arms and Pecs.

    Not sure, what I'm really missing to fix this.
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  2. #2
    Lack of iron &or sleeping SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Ipswich, Suffolk, United Kingdom (Great Britain)
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    It's stunningly simple

    - bench more - at least twice a week, work in the 5-12 rep range. Vary reps used, aim to beat previous working set PRs

    - eat enough calories and protein to gain weight. You aren't going to get much better at the bench without allowing your body the fuel and raw materials to build muscle

    - of course, check your bench form...

    Daily Undulating Periodisation ... http://forum.bodybuilding.com/showthread.php?t=163624691

    Mesocycle periodised by volume: Ramp->[Sustain]->Overreach->Taper->Test-> (reset)
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  3. #3
    Registered User garyoc90's Avatar
    Join Date: Jul 2012
    Location: State / Province, Ireland
    Age: 24
    Stats: 5'10", 158 lbs
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    Just an idea. Maybe you should try the stronglifts 5x5. You increase your bench press 2.5 or 5kg each time. I was the same as you. I still don't bench, squat or deadlift much I squat 178lbs/80kg and bench 115lbs/50kg 5x5. My 1 rep max is a lot more. Just an idea for that worked for me. And I'm only doing this a few weeks.
    Train hard, work hard
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