Bench wont budge

[spicewood1990]

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

[blkbelt42]

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.

[SuffolkPunch]

Are you gaining weight?

Many people find their bench stalls sooner because in the past they have put more effort into benching than the other main lifts - so they are already further down the road with it.

[spicewood1990]

Are you gaining weight?

Many people find their bench stalls sooner because in the past they have put more effort into benching than the other main lifts - so they are already further down the road with it.

Gaining weight probably a little too fast at about 1.5-2lbs per week

[spicewood1990]

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.

Ye I was considering adding in aome variations of bench but I dont really like to tinker woth tried and tested routines

[blkbelt42]

Ye I was considering adding in aome variations of bench but I dont really like to tinker woth tried and tested routines

Sounds like you want different things, might be time to change up
your routine or it's going to keep giving you the results you aren't looking for.

[:::JMANN:::]

Sounds like you want different things, might be time to change up
your routine or it's going to keep giving you the results you aren't looking for.

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.

[yemff]

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.

[spicewood1990]

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.

Let me know how that works out for you, I was considering a deload but as I said all my other lifts are going up quite rapidly with exception of ohp and obviously bench

[Ilesey]

Chins and dips helped my bench....

[Krugg]

Chins and dips helped my bench....

Oh how did dips help your bench?

[Ilesey]

Oh how did dips help your bench?

Dips are a fantastic exercise and one that helps build and strengthen your triceps, which are important for benching as is a big, strong stable back.

[spicewood1990]

Dips are a fantastic exercise and one that helps build and strengthen your triceps, which are important for benching as is a big, strong stable back.

only issue with dips for me is i find i can do far too many reps weightless and then soon as i add any substantial amount of weight it crunches my shoulders up like a bag of doritos

[skel1977]

For most people dips dont carry over to bench. Try working on your back

[Bryanbeid]

Whenever my bench starts to stall I switch to dumbbells for a couple of weeks. Alternate between flat and incline, and its kept me from really hitting any plateaus so far.

[spicewood1990]

Whenever my bench starts to stall I switch to dumbbells for a couple of weeks. Alternate between flat and incline, and its kept me from really hitting any plateaus so far.

this i like. i was definitely thinking about doing this, how long do you switch over to db for?? and i take it you jus swap out barbell bench for them..

[spicewood1990]

For most people dips dont carry over to bench. Try working on your back

will do, im gona start working a few sets of chins into the routine like 2 sets to failure as its already a lot of time in the gym

[Bryanbeid]

this i like. i was definitely thinking about doing this, how long do you switch over to db for?? and i take it you jus swap out barbell bench for them..

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.

[BigRowbin35]

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

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