Stuck at 225 for benching and squatting

[jknas91]

Like the title says I been stuck on 225 for benching and squatting for months now. I have been working out for about 5 years inconsistently without a solid plan or a solid cutting or bulking plan. I recently started doing more research on what workouts work best for my body type and began a cut the last few weeks. But I still can't increase the weight. I was told in regards to squats that I may have a weak core because I don't hit core as often. I'm about 5'9 and about 178lb with about 18% bf I know I should be able to squat more. Any tips or workout plans to increase the weight? Thanks


Btw I don't deadlift as I can never get the proper form down and don't want to risk injury

[IronKrazy]

Squatting 225 for what or how many? Also benching 225 for what or how many? Your post doesn't say much except you may have talent to bench or the genetics to bench decent weight with little training.

[jknas91]

Sorry for the lack of info. I can bench 225 for about 4-5 reps. And I can squat 225 for about 3-4 reps. I been working out for years now but just recently been consistent.

[sooby]

You're cutting, ofc you are not going to gain much strength. In fact you will probably lose a bit on bench.

You don't really leave much info here like what program/routine you are doing. One would think that is the most relevant information if asking why your lifts are plateauing.

[PBnJay]

I was stuck benching 225x5 for a really long time when I was younger. Mentally I could not get x5 with 230 so I just stayed there. When I started incorporating triples and doubles with more weight 250+, I began to progress again. Good Luck.

[pterry0404]

You have no consistent program, how do you expect to progress? From your lifts and body weight, you're still a beginner, maybe an advanced beginner on bench.

Look on the stickies and find a beginner routine. I recommend starting strength or Stronglifts. These programs are very similair and build the foundations of strength and technique.

At your level, you can probably still make gains while cutting.

Note: SS and SL want you to start with the bar, you're more advanced than that. Just take 75% of your good form 5 rm and start there.

[Farley1324]

Like the title says I been stuck on 225 for benching and squatting for months now. I have been working out for about 5 years inconsistently without a solid plan or a solid cutting or bulking plan. I recently started doing more research on what workouts work best for my body type and began a cut the last few weeks. But I still can't increase the weight. I was told in regards to squats that I may have a weak core because I don't hit core as often. I'm about 5'9 and about 178lb with about 18% bf I know I should be able to squat more. Any tips or workout plans to increase the weight? Thanks


Btw I don't deadlift as I can never get the proper form down and don't want to risk injury

You need to follow a decent routine. One written by people with lots of knowledge and experience + vetted by many trainees using it successfully. There are tons of choices. I favor Texas Method or 5/3/1 for an intermediate routine.

GTFO with that body type bullcrap.

Of course you aren't going to gain much (if any) strength on a cut when you are past noob status.

Your squat is weak though, you can probably novice program that.

[jknas91]

I wouldn't say I'm a beginner or and expert somewhere in between. I started at about 155 when I first working out. I got up to about 190 a couple years later with 20+% bf. At one point I was about 170ish 15 percent about this time last year then left to basic training and lost tons of strength and muscle. Been trying to get back in to it that last 6 months. My typical split I been using for months now is

Chest/back
Legs
Shoulders
Arms
Rest
Repeat

Usually when I hit chest I either start with incline or flat and then alternate with what I start with I also alternate between weeks on dumbbells or barbells

Ex.
incline x4 10,8,6,5
flat x4 10,8,6,5
Flies x4 10,8,6,5
Weighted dips x3 8,6,6

And in between those workouts I'm doing back such as pull downs, rows, etc. I usually end up doing 4 exercises for chest and back.

On leg day I usually start with squats I warm up with 135 twice then to 155 then jump to 225 and that's where I get stuck.
x4 leg press
x4 leg extensions
x4 hamstring curls
x4 calf raises

[Farley1324]

Get on a program. A better program. A good program.

[jknas91]

Any suggestions?

[Farley1324]

Any suggestions?

Check the stickies for Fierce 5 I'd try to milk as much as possible out of it to get that squat up for now

[jknas91]

Check the stickies for Fierce 5 I'd try to milk as much as possible out of it to get that squat up for now

Thanks I appreciate it man. I will look in to that

[chacha15]

Chest
incline db presses go up 10 lbs after each set.
pull ups
flat bench 135, 135, 185, 205 , 225
close grip bench
skull crushes
pull ups
decline bench
hammer strength
Dips
- not all in one session. incorporate
work on your grip, stabilizing your core, your breathing
other ideas that might be useful
-floor press (rack)
-pause press (from the pins)
close grip bp

[chacha15]

Squat

front squat
hack squat
walking lunges
bulgarian squat

also
pause squats
pin squats (dead squats) (RFD)