20 pound bench decrease

[b3rob]

Within the last two weeks, my bench press has decreased 20 pounds which is a significant % for me because I went from hitting 185 for a double two weeks ago to failing what should have been an easy double on 175 last week to failing an attempted triple on 165 this week. Normally I would look to my diet maybe try upping calories or taking a deload or week off but my squats, deadlift, and accessory lifts are still progressing and feel great so I don't think fatigue is an issue. The best way I could describe my recent bench problem is there isn't as much pop off the chest and I am failing reps I could normally grind out. I have max outs in two weeks for football and I have been pushing to break my school's wilks record for 4 years (I am going to be a senior) so this is a big deal to me and every 5 pounds matters.

Some background on me: I am 16 yrs. old and football is my first love but I have a passion for powerlifting and recently started competing. I am 138 lbs. and my best lifts are squat: 325, bench: 190, DL: 360. I have used this forum for awhile but have never posted til now. I would appreciate any advice anyone would have to offer!

[doza808]

how much rest are you getting? Some people underestimate the importance of getting enough sleep

[b3rob]

I get a minimum of 8 hrs. per night so I don't think that could be an issue for me. I am also very obsessive about nutrition and keeping to my routine so I know that isn't a cause. My performance is still sky high in the other lifts and I don't feel fatigued so I don't know what to think.

[federicofellini]

you gotta rest plenty and eat plenty of foods, fatty foods, not just carbs and proteins, but add some fats, and SLEEP plenty! also try doing push ups, clapping push ups, close hand stance push ups, etc, that helps a lot

[b3rob]

Thank you for the advice. My nutrition is pretty dialed in. Even though I know it isn't really necessary for a powerlifter/performance athlete, I do count macros so I know I am getting the right fuel for activity.Pushups is something I hadn't thought of. It is too late at this point to really switch up my routine though because I have one more week of normal lifting and then maxouts the following week.

[ManefZ]

Technique maybe? try to be as consistent as possible with grip width, back arch, and focus on upper back tightness, bar path. Also glute activation at the bottom of the bench can make a huge difference.

Also, bench is heavily influenced by bodyweight variation. Watch out for specific triceps/shoulders and chest volume, make sure you're not overdoing it for these muscles.

[b3rob]

Thanks for your reply. The bodyweight thing actually is something I had suspected because I have gotten slightly leaner lately unintentionally. I just didn't think it would make that big of a difference because I only have lost about 4 pounds bw and my weight fluctuates pretty regularly

[CheekyKuntBrah]

at 138lbs im assuming you will be exceptioanally lean already, so a 4lbs decrease in BW assuming its not a bit of water fluctuation is going to make a difference to performance. If it is just some water loss and if your diet is "on point" and youre sleeping well enough and you already understand and use deloads then its going to be either just a bad day/week which happens or like suggested some technical breakdown.
You could look into how to properly peak your training for your competition and how to manipulate carb/sodium/water on the day to bring out your strongest performance.

[Jake12345678]

Eat oatmeal

[Jake12345678]

my bench has gone down aswell