Bench stuck for about 2 months

[A7U9G]

My bench is stuck but my squat and deadlift are goin up pretty fast. My squat and deadlift seem pretty weak to my bench so it's good they are going up but my bench hasn't moved at all.
I did take a week off not too long ago but that didnt help.
I'm on the routine my coach has us on.
Tips/suggestions?

[sheed30]

Mine has been stuck for 1.5 years...in for answers lol

[samsont]

ask your coach

[davisj3537]

There are literally thousands of these threads. If you searched for them you'd find a TON of things you could do to improve it.

[A7U9G]

I have asked my coach, he told me to just be happy that my squat and deadlift are improving

[baxtej44]

I have asked my coach, he told me to just be happy that my squat and deadlift are improving

which is sort of a valid answer.


what program are you running? how long have you been running it? how long have you been lifting? how has your bodyweight been doing? how is your eating? how is your rest? how is your recovery? when is the last time you took a deload? what do you mean it has stopped progressing - are you gauging your progress only with 1 rep maxes or rather with rep records and/or how fast/good the lifts feel? can you post a video of your most recent 1RM?


there is a lot more we would need to know before we could really tell you much of anything.

[isaku900]

http://forum.bodybuilding.com/showth...post1191693351

[A7U9G]

which is sort of a valid answer.


what program are you running? how long have you been running it? how long have you been lifting? how has your bodyweight been doing? how is your eating? how is your rest? how is your recovery? when is the last time you took a deload? what do you mean it has stopped progressing - are you gauging your progress only with 1 rep maxes or rather with rep records and/or how fast/good the lifts feel? can you post a video of your most recent 1RM?


there is a lot more we would need to know before we could really tell you much of anything.

The coach makes makes workout. We typically do 3x10 or 4x4 with a decent amount if extra work. I have been lifting for about 2 years. Sleep about 7 hours a night. Only bench 2 times per week. (Tuesday an Thursday) I consume roughly 2500 cal and 120 protien a day. My weight has not moved. My coach says if I way over 165 I have to run until I'm back under 165. I currently weigh 165.0.. We don't Deload in practice (not sure y). Reps in general seem harder and my 1 rep max is not moving. I'm sorry I don't have any vids of me lifting ATM :/

[tulenkot]

I know it's not the answer your looking for but you should put more effort into your squat and stop worrying about your bench.

[WN86]

http://forum.bodybuilding.com/showth...post1191693351

you get 18% out of a touch and go and you think you're fine off the chest?

midpoint is where you may actually stop, but your weak point is likely below that.

as always when diagnosing a lift:
1. technique
2. technique
3. technique
4. actually locating your weaknesses (should you have any)
5. adjusting technique to address those weaknesses (should your deficient technique be causing a weakpoint)
6. addressing programming-volume, intensity and frequency
7. adding special exercises to address specific weakpoints as part of your overall programming.


you're skipping to step 7.

Here.

Edit: I'm not being a smart***; it's your best answer.

[johndoejd54]

What is your weak point?

[isaku900]

What is your weak point?

^^^^^^^^^^


probably technique, or programming (lack of accumulated volume to force adaptation)

[mountaineer9]

when my bench got stuck I would do lockouts in the power rack to work the mid - top ROM since that's where my sticking point usually is and also pause sets, negatives

[wellshii]

Take it easy on the bench.
I noticed when I got lazy and stopped working out overall, then went back to working out again,I ended up coming up stronger than last time .Recovery.
Just dont go too long w/o working out,but a drop in max is going to happen slightly

[BigAlDevlin]

Sometimes u just plateau for a bit dont worry about it bench is one of the slowest growers regards strength. I got stuck on 100kg for months incapable of lifting it but once i got it i piled loads of strength on. Im now doing 180kg. I have specialised in bench whilst my hamstring was torn so maybe if its a big concern specialise for approx 3months. Still squat and deadlift once a week but train bench 3 times and work shoulders triceps and lats more. Also bench can be heavily affected by bodyweight. Once u put a bit of size on so will your bench

[arturogatti]

Sometimes u just plateau for a bit dont worry about it bench is one of the slowest growers regards strength. I got stuck on 100kg for months incapable of lifting it but once i got it i piled loads of strength on. Im now doing 180kg. I have specialised in bench whilst my hamstring was torn so maybe if its a big concern specialise for approx 3months. Still squat and deadlift once a week but train bench 3 times and work shoulders triceps and lats more. Also bench can be heavily affected by bodyweight. Once u put a bit of size on so will your bench

180kg bench is impressive especially as you say you were stuck at 100kg for months. What kind of programming did you use between 100kg-180kg? What was your bodyweight between the two as well?

[Drew23]

Boo hoo. I just got a 5 lb PR after being stuck for a year.

Keep working, find out what your weak points are (one of them could be that you're not training hard enough) and fix them.

[MichBigGrizzly]

Tricep work, then MORE tricep work !

[TreFo]

-get stronger at lifts u suck at/address weak points
-Smolov Jr.

[Hardlifter9]

The strongest benchers in the world train with heavy triples and also do some heavy singles as well. That may be something you're lacking and you will likely show a good response to that if you haven't done much of it before.

[SASQUATCH7212]

Preach!!!.....take your time get the right Tech and Programming!!!

^^^^^^^^^^


probably technique, or programming (lack of accumulated volume to force adaptation)

[BigAlDevlin]

180kg bench is impressive especially as you say you were stuck at 100kg for months. What kind of programming did you use between 100kg-180kg? What was your bodyweight between the two as well?

my bench has been a slow grower something that when i started was my weakest lift (60kgmax!) Though i weighed in at 175lb then (now 250lb) but when i was stuck on 100kg i was about 192lb so im a lot bigger now! When i got my 180kg for the first time i weighed 224lb that was christmas 2013.

A month later and im 249lb lol but i do grow cause im very consistent with my training which i have trained weights for about 8years now. But i was taught the russian powerlifting style of training. Its relatively simple but is based on cycles. So for approx 3 months you train light phase (16-20reps each set lots of sets cardio strict diet train 6 days a week) then for the next 3 months u train medium phase (5-12rep each set fewer sets more heavier weights eat more and less cardio train approx 5times a week) and then for 3 months you train heavy phase (1-4reps each set 3- workouts per week, eat what you want, no cardio)

Tjen you start light again! It works cause your body has long enough to benefit from each cycle but never plateaus!

[A7U9G]

I'm not sure what it was but today at my meet I got 225lbs for my 3rd attempt. 200 and 210 felt pretty easy, 225 was challenging but Im sure I could have got 230.

[neverquit2012]

My current bench is around 315, but before football season, I reached 340. Try smolov jr, a DUP intensity phase(this REALLY helped my bench. I can email you the template if you want), or throw in some heavy doubles and triples. Also make sure you're gaining weight. Weight gain=strength.

[A7U9G]

My current bench is around 315, but before football season, I reached 340. Try smolov jr, a DUP intensity phase(this REALLY helped my bench. I can email you the template if you want), or throw in some heavy doubles and triples. Also make sure you're gaining weight. Weight gain=strength.

I have stay in my weight class which is 165 and I weighin at 164 so there is not much room to gain weight. I do plan on running more to try to lose some fat so I can gain muscle weight