Bench will not budge.

[MrBuIk]

Here is a list of the programs I've ran in the last 24 weeks.

12 weeks of madcow
6 weeks of condito
4 weeks of smolov bench
2 weeks of deload inbetween.

My bench max was at 225 and is still at 225.
My squat max went from 275 to 395
My barbell rows went from 185 for 3x15 to 225 for 3x15
My deadlift went from 365 to 495

Everything flew up BUT my bench press which stayed the same. Can someone please explain this to me? I was hoping to bench 225 for 15 reps my summer since December but it looks like that's not happening..

[ShortDave]

Post a video of your bench, lets look at it and see if there are technique problems

[johnmackay]

Here is a list of the programs I've ran in the last 24 weeks.

12 weeks of madcow
6 weeks of condito
4 weeks of smolov bench
2 weeks of deload inbetween.

My bench max was at 225 and is still at 225.
My squat max went from 275 to 395
My barbell rows went from 185 for 3x15 to 225 for 3x15
My deadlift went from 365 to 495

Everything flew up BUT my bench press which stayed the same. Can someone please explain this to me? I was hoping to bench 225 for 15 reps my summer since December but it looks like that's not happening..

Lots more info is needed...What was your weight in December, what is it now?
How is your eating/rest?
How is your bench/bench setup, is it loose, no leg drive, inconsistent bar path, or are you tight, shoulders pulled back, tight back/lats, consistent bar path?

[TheFuarkingBoss]

Its all in the tits its all in the tits

[MrBuIk]

Post a video of your bench, lets look at it and see if there are technique problems

I will post when after I'm done with school. My bench to me seems good shoulder blades back and tights, elbows in, grip is a little bit wider than should length and a nice arch.

[MrBuIk]

Lots more info is needed...What was your weight in December, what is it now?
How is your eating/rest?
How is your bench/bench setup, is it loose, no leg drive, inconsistent bar path, or are you tight, shoulders pulled back, tight back/lats, consistent bar path?

I went up 10 pounds since December going up 2% in body fat.
My eating and rest seems to be okay considering my squat flew up.
Everything about my form seems good (I got it checked by multiple people) Everything is tights and good. The one thing I'd say I have problem with is leg drive. Im not sure how leg drive works.

[Shrugs4Life]

Stop doing so much bench. I know Westside can get a bad rapport for raw guys, but rotate lifts. Stop benching yourself into the ground, do some close grip, dips, dead bench, incline, fat bar bench etc. Learn to play with the tempo, read up on poliquin.

[smokinHawk]

Stop doing so much bench.

I do not endorse the above.

Here are some vids on increasing your bench. Hard to say with out knowing your specific issue on what is causing your plateau but my first guess would be lack of volume and pushing yourself (effort) in your bench programs.

[Shrugs4Life]

I do not endorse the above.

Here are some vids on increasing your bench. Hard to say with out knowing your specific issue on what is causing your plateau but my first guess would be lack of volume and pushing yourself (effort) in your bench programs.

I love high volume work as well to get someone's bench moving. He just came off smolov jr and it didn't budge. My initial inkling is that he needs to lay off it, and get stronger at other lifts. I know this is powerlifting and there is the big 3 and all, but the guy benches 2 plates. He needs to just get stronger at everything before worrying about bench specialization.

[MrBuIk]

I love high volume work as well to get someone's bench moving. He just came off smolov jr and it didn't budge. My initial inkling is that he needs to lay off it, and get stronger at other lifts. I know this is powerlifting and there is the big 3 and all, but the guy benches 2 plates. He needs to just get stronger at everything before worrying about bench specialization.

But my squats and deadlifts are decent at 180.. my bench is the only thing not moving.

[ShortDave]

But my squats and deadlifts are decent at 180.. my bench is the only thing not moving.

And as soon as you get the video up we can help, before that we can guess

[ecchastang]

So in 24 months, your total went up 250 lbs while your bodyweight went up 10 lbs, and you are complaining? If your squat and deadlift went up so much, it sounds like your legs were receiving the majority of your body's energy in recovery and growth.

[MrBuIk]

So in 24 months, your total went up 250 lbs while your bodyweight went up 10 lbs, and you are complaining? If your squat and deadlift went up so much, it sounds like your legs were receiving the majority of your body's energy in recovery and growth.

24 weeks; and yes my bench hasn't moved whatsoever (where 225 is a extremely weak bench) lol.

[FunkymonkAW]

So in 24 months, your total went up 250 lbs while your bodyweight went up 10 lbs, and you are complaining? If your squat and deadlift went up so much, it sounds like your legs were receiving the majority of your body's energy in recovery and growth.

Lol 24 weeks not 24 months

[BlueLifter81]

Here is a list of the programs I've ran in the last 24 weeks.

12 weeks of madcow
6 weeks of condito
4 weeks of smolov bench
2 weeks of deload inbetween.

My bench max was at 225 and is still at 225.
My squat max went from 275 to 395
My barbell rows went from 185 for 3x15 to 225 for 3x15
My deadlift went from 365 to 495

Everything flew up BUT my bench press which stayed the same. Can someone please explain this to me? I was hoping to bench 225 for 15 reps my summer since December but it looks like that's not happening..

You may be sick of programs, but I have made significant gains on a modified 5/3/1.

And gain weight. I put on 20 pounds and my bench skyrocketed.

[zmcdole]

And as soon as you get the video up we can help, before that we can guess

pretty much this. Not one single person here, no one, can tell you what you should or shouldn't be doing until we've seen you lift. Other than that, you may have a glaring weakness that needs to be addressed.

[MrBuIk]

pretty much this. Not one single person here, no one, can tell you what you should or shouldn't be doing until we've seen you lift. Other than that, you may have a glaring weakness that needs to be addressed.

The very bottom 3 inches and very top 3 inches of my bench is extremely strong. I could probably bench 315 from the bottom 3 inches and the top 3 inches.

My biggest lack is getting stuck somewhere in the middle.

[MrBuIk]

You may be sick of programs, but I have made significant gains on a modified 5/3/1.

And gain weight. I put on 20 pounds and my bench skyrocketed.

Source? Or PDF?

[BlueLifter81]

Source? Or PDF?

Apparently newbies to the forum can't post links. If you Google "5/3/1 pdf" and "Beyond 5/3/1 pdf" you'll get both programs. I would go with the second, which the creator (Jim Wendler) wrote as a supplement to the original.

The original called for 3 weeks on with the 4th week being a deload. Wendler realized that is too much time off so changed up the scheduling, etc. so it is now 6 weeks on and the 7th a deload.

But obviously just Google both and look into which you think is best.

[zmcdole]

The very bottom 3 inches and very top 3 inches of my bench is extremely strong. I could probably bench 315 from the bottom 3 inches and the top 3 inches.

My biggest lack is getting stuck somewhere in the middle.

it seems to me like you're just about like every other raw bencher I know except something doesn't add up. If you're really strong off your chest then you should be able to drive through that sticking point into lockout. If you really are strong off your chest then you must have some very bad technique right after you get the bar off your chest otherwise the momentum from coming off your chest would drive you through that sticking point like I already mentioned. As said before, a vid is essential. You can run any program you want and work as hard as you want, but if you're benching with poor technique you wont see very much progress.