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View Full Version : Still stuck at the same weight on bench press.



ArkI5
05-22-2019, 11:20 AM
Hey,

Since my last post from about a month ago I'm still finding it difficult to bench past 67kg/68kg. I tried going a bit lighter - went down to 62kg and worked my way up from there but I'm still getting stuck at the same weight. I've had gym partners who have been working out for 2+ years to 5+ years check my form and they tell me it's perfectly fine so I can't imagine that's the problem.

I also upped my calories by about 100 so on average I eat 2350 calories, including 130g-140g of protein a day (for reference I'm 5ft6/5ft7, 19 years old, 67.5kg).

I've been trying to add 5lbs to all my upper body lifts a week and I've been using a modified version of Fierce 5 four day split so I was doing bench press and OHP on the same day (both for 8 reps rather than 5), two days a week, added lateral raises to my upper body days and moved back and biceps to my lower body days due to timing restrictions (I assume that wouldn't interfere with my recovery as their all different muscle groups) - so maybe calling it a modified version is a bit of an understatement, I just didn't like that I was only doing bench and OHP once a week each and my side delts weren't getting any love, but it feels like 5lbs a week would be way too much at this point considering how slow my progression is now? Based on the idea of adding 5lbs a week I should be curling and overhead pressing 60kg, and pressing 100kg all by the end of the year which seems a bit unrealistic.

Basically I feel like I've plateaued on my bench after only 4 months (and apparently it should take longer than that) based on the fact that the program I'm following says I should be adding 5lbs a week to my upper body lifts and I don't know if it's just that 5lbs a week is too much or if I'm not eating enough or if I should actually just follow Fierce 5 exactly how it says I should (if thats your answer can you please explain why you only do bench and OHP once a week each and there doesn't seem to be any side delt exercises). Please advise lol, thanks.

AMG63Pete
05-22-2019, 12:26 PM
Hey,

Since my last post from about a month ago I'm still finding it difficult to bench past 67kg/68kg. I tried going a bit lighter - went down to 62kg and worked my way up from there but I'm still getting stuck at the same weight. I've had gym partners who have been working out for 2+ years to 5+ years check my form and they tell me it's perfectly fine so I can't imagine that's the problem.

I also upped my calories by about 100 so on average I eat 2350 calories, including 130g-140g of protein a day (for reference I'm 5ft6/5ft7, 19 years old, 67.5kg).

I've been trying to add 5lbs to all my upper body lifts a week and I've been using a modified version of Fierce 5 four day split so I was doing bench press and OHP on the same day (both for 8 reps rather than 5), two days a week, added lateral raises to my upper body days and moved back and biceps to my lower body days due to timing restrictions (I assume that wouldn't interfere with my recovery as their all different muscle groups) - so maybe calling it a modified version is a bit of an understatement, I just didn't like that I was only doing bench and OHP once a week each and my side delts weren't getting any love, but it feels like 5lbs a week would be way too much at this point considering how slow my progression is now? Based on the idea of adding 5lbs a week I should be curling and overhead pressing 60kg, and pressing 100kg all by the end of the year which seems a bit unrealistic.

Basically I feel like I've plateaued on my bench after only 4 months (and apparently it should take longer than that) based on the fact that the program I'm following says I should be adding 5lbs a week to my upper body lifts and I don't know if it's just that 5lbs a week is too much or if I'm not eating enough or if I should actually just follow Fierce 5 exactly how it says I should (if thats your answer can you please explain why you only do bench and OHP once a week each and there doesn't seem to be any side delt exercises). Please advise lol, thanks.

Are you doing novice Fierce 5? You shouldn't be doing OHP and Bench on the same day... Even the intermediate doesn't have OHP and Bench on same day. I'd say you should be doing the novice program since you're struggling to hit the bar with 1 set of plates on your Bench Press.

OHP hits all 3 heads of the delt which is why you don't need to be adding or subtracting from the program. I've been doing F5 for about 2 months now and constantly progress.

Are you getting enough rest? Programs are designed to be followed... once you start screwing around with it you'll lead to imbalances as the creator cautioned.

So essentially, the reason you are failing is that you aren't following the program. Follow the damn program.

ArkI5
05-22-2019, 02:52 PM
Are you doing novice Fierce 5? You shouldn't be doing OHP and Bench on the same day... Even the intermediate doesn't have OHP and Bench on same day. I'd say you should be doing the novice program since you're struggling to hit the bar with 1 set of plates on your Bench Press.

OHP hits all 3 heads of the delt which is why you don't need to be adding or subtracting from the program. I've been doing F5 for about 2 months now and constantly progress.

Are you getting enough rest? Programs are designed to be followed... once you start screwing around with it you'll lead to imbalances as the creator cautioned.

So essentially, the reason you are failing is that you aren't following the program. Follow the damn program.

Alright I'm just gonna suck it up and do it. But like I asked in my post; why is it you only do them once a week each on the intermediate? Sorry if I sound like an idiot lol.

Ghawk21
05-22-2019, 03:20 PM
You're trying to follow the novice progression on the intermediate program for one and you butchered it which is never recommended. Follow it properly, as written. Deload when necessary. You should probably be doing the novice anyways.

ArkI5
05-22-2019, 03:48 PM
You're trying to follow the novice progression on the intermediate program for one and you butchered it which is never recommended. Follow it properly, as written. Deload when necessary. You should probably be doing the novice anyways.

Ah, I assumed it was 5lb progression for novice because that's what expected of a beginner and 5lb every 2 week for intermediate due to the slowing gains. I get that novice is probably the better choice for me (a novice) but I get a bit worried that if I spend 4 days a week doing nothing all the while still eating as much as I would be, I'll put on more fat.