been on ICF 5x5 for about 2 months now and my squatting numbers have gone through the roof, ohp has had very slow progression like 5 lbs since starting, all iso numbers are going up consistently and deadlift is coming along nicely too, ive needed to reduce weight by 10% twice on the ohp but built back up to more than i was lifting before so thats ok and i knew id have sticking problems with the ohp as i think the program calls for too much of a weight increase per workout imo but my main question is about my bench and why it wont move! i started this program benching 185lbs for 5x5 and im just hovering around that number if i go up in weight at all i end up failing on the first set of 5 usuall hitting 3 or 4 so i take the weight back 10% and buiild back up with 5x5 and hey presto soon as i get to that 185 i stall out again. bench has always been a bish for me any advice? am i just expecting too much?
5x5 numbers are
Bench - 175lbs
Squat - 250lbs
Deadlift - 290lbs
OHP - 115lbs
Row - 170lbs
Note these are my 5x5 numbers not 1RM
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Thread: Bench wont budge
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12-23-2013, 07:07 AM #1
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Bench wont budge
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12-23-2013, 07:12 AM #2
If you want a big bench, bench more and mix it up. Try adding in some different movements
such as flat, incline, decline, floor press, pin press, dips. Get the supporting muscles stronger
as well, without a strong back, triceps and shoulders you're bench will typically remain weak.
What I've suggested is what got me to about 405 in under 2 years of lifting. I wanted bigger lifts
so after just a few months of lifting I went straight into a Westside power lifting routine.
They key is to find out what works for YOU.
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12-23-2013, 07:13 AM #3
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12-23-2013, 07:46 AM #4
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12-23-2013, 07:47 AM #5
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12-23-2013, 09:58 AM #6
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12-23-2013, 10:08 AM #7
I agree. Clearly something has to change if your body is no longer adapting to what you are doing. I personally go heavier, like an 8x3, gives your body a little shock lifting the heavier weight while keeping the volume similar. You could also try other training tools such as bands or chains to break through the plateau if you have access to them. If you train with a partner you could also try some forced reps and even negatives.
Jason Gold, B.S., C.P.T.
Exercise/Fitness Specialist
24kt Fitness Studio
Private Personal Training
www.24ktfitness.com
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"I don't have an ego, I just love how awesome I am!" -$.99
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12-23-2013, 11:43 AM #8
im exactly the same size and weight as op, this has been my experience on icf after 9 weeks. I have no problem adding 5lbs to squats or deads each workout, and early on I was adding 10lbs each week to deadlifts. AS far as my bench, I was adding 5lbs to it every single week until I hit 150, and I had to drop back down to 140 and am trying to add more. As far as other lifts like close grip bench, and ohp I can usually only add 5lbs every two workouts. I just did my first deload last week, so Ill see if that helped at all with my stalling bench.
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12-23-2013, 12:59 PM #9
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12-23-2013, 02:14 PM #10
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12-23-2013, 02:16 PM #11
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12-23-2013, 02:21 PM #12
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12-24-2013, 04:30 AM #13
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12-24-2013, 05:02 AM #14
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12-24-2013, 05:12 AM #15
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12-24-2013, 05:18 AM #16
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12-24-2013, 05:20 AM #17
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12-24-2013, 05:28 AM #18
Correct, if I hit chest twice a week I would probably switch for two weeks so four total days. My chest day for DB's would consist of flat dumbbell first, then incline, then incline or flat flies, followed by some tricep exercises. No need to overdo it with volume. A lot of people do way too much volume and reduce productivity, because how strong are you really on your 15th set of chest exercises.
Body Weight - 155
Current PR's -
Bench - 285//Squat - 370// Deadlift - 445
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01-02-2014, 05:25 PM #19
Change your routine
I think it's great that your using the 5*5 method. That being said, it's time to change your routine up. Try changing the rep range around e.g. have a spotter with you and go for singles, or doubles, or triples, higher reps 8-12, 12-15. Use dumbbells, and employ other exercises like the incline press or
decline press or dips.
One final note. Take a small break, about a week. That is a lot of heavy lifting your doing.
I hope you find this thought provoking.
BigRowbin35
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