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    Registered User Aaron5078's Avatar
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    Why is my Bench/OHP so weak?

    Hey guys I'm pretty curious on why my overhead press and bench press are so weak. I've been on a bulk for 2 months now and all my lifts went up except for my Bench and OHP I'm thinking that maybe my shoulders are the weak as my chest is probably my best body part. Anything that can help me? Thanks

    OHP: 70×7
    Bench: 135×8
    Squat: 265×6
    Deadlift: 275×8
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    Registered User BRIAN10197's Avatar
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    Originally Posted by Aaron5078 View Post
    Hey guys I'm pretty curious on why my overhead press and bench press are so weak. I've been on a bulk for 2 months now and all my lifts went up except for my Bench and OHP I'm thinking that maybe my shoulders are the weak as my chest is probably my best body part. Anything that can help me? Thanks

    OHP: 70×7
    Bench: 135×8
    Squat: 265×6
    Deadlift: 275×8
    Try this consistently for a couple of months your numbers will blow up. My Bench went from 95 pounds max to 245 pounds in like 4-6 months. You can also use it for OHP
    http://www.sixpacksmackdown.com/p/be...ator-generator
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  3. #3
    Registered User zGwild's Avatar
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    Whats your age, weight and what program are you using?
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    Registered User wardog21's Avatar
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    Honestly my Bench didn’t start climbing until I started hitting Rep PRs (rotating the rep range) twice a week and performed back off volume by taking 10-20% off the top set and performed multiple sets at that lighter weight until it starts to feel hard. So for example

    Saturday
    Pause Bench 5RM
    Backoff sets 3-5x5 @80-90% of top set

    Tuesday
    Pause Bench 8RM
    Backoff sets 2-4x8 @80-90% of top set

    Im not a good bencher by any means but I hit 270 paused doing this in the past after being stuck in the 225-230 range for a very long time. I also hit 1-2 chest accessories on Saturday (typically inclines and/or dips) and I hit OHP on Tuesday’s. I go for rep PRs or total volume PRs on these accessories as well. I hit my other upper body parts these days as well (Pulldowns, Rows, extensions, curls, Raises, etc) not necessarily all these in one session but you get the idea.

    Some weeks I rotate in other lifts such as close Grip Bench and floor Press but the premise stays the same. To Deload I’ll just hit some “speed sets” @70-80% staying far away from failure.

    Sorry for the long post; but if you haven’t tried a basic 5x5 or SS look there first. At 135x8 you could make some basic gains on those first while eating in a surplus. That’s how I got over 200. The above layout worked for me afterwards before I got hurt.
    Powerbuilding To Elite Log:

    https://forum.bodybuilding.com/showthread.php?t=175214791&p=1539248661#post1539248661
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  5. #5
    Registered User Aaron5078's Avatar
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    Originally Posted by zGwild View Post
    Whats your age, weight and what program are you using?
    I'm 16 weighing 161lbs and Im using the Alpha Destiny novice program
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    Registered User zGwild's Avatar
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    Originally Posted by Aaron5078 View Post
    I'm 16 weighing 161lbs and Im using the Alpha Destiny novice program
    In that case I would say your numbers are where they are because you need to spend more time under the bar.

    The program looks fine. Exercise selection is good. It has a realistic progression scheme. It has a pretty standard strategy for when you stall.

    Just keep at it. Try and gain around 2 lbs a month and keep progressing. It all takes time, be patient.
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    Registered User Mjf26's Avatar
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    I was stuck OHP 40kg for around a month, slowly but surely I’m now on the up, OHP 60/65kg for reps
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