Recently I've been doing a strength routine consisting of heavy triples on bench press for 5-7 sets a session, so far I have made great progress training like this, however its stopped, recently I hit a PR of 225lbs for 3 reps paused for 7 sets, but the session after that I could barely do it for 2 sets, session after that only 2 and last session only 1 set and I failed the second one.
Nothing has changed, I still weigh the same, no weight lose, my sleep is still the same, form is the same, rest between sets is the same, warm up is the same, but for some reason I cant seem to do close to as much volume as I could with my working weight, now I have to take a good 10lbs of. My strength on all my other lifts is increasing though, its only on bench press which is stalling.
So I was thinking should I deload? And if so how much should I reduce the weight? For how long (how many sessions doing a deload) and would it be okay to deload only on the upper body workouts and keep my lower body workouts the same considering I am not getting weaker on those.
Also if I was to deload would I be able to work with the weight I was previously or would I slowly have to build up to it again.
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10-17-2018, 11:08 PM #1
Degressing on the bench press, losing strength need help!
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10-18-2018, 07:25 AM #2
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10-18-2018, 08:44 AM #3
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
- Posts: 1,620
- Rep Power: 7178
Sounds like normal fatigue. You are overdue for a deload.
Take 70% of your normal working weight and do your normal workouts for 1 week. Then when you start again, start at 90% of where you ended with the same workout and work your way back up.
Take deloads before your fatigue is this high. Schedule them in regularly as needed based on your own testing, rather than doing it by feel.Most of my lifting gets posted to Instagram - https://instagram.com/fayerjw/
Best lifts 628/391/727 - Best Total: 1747
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10-18-2018, 09:08 AM #4
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10-18-2018, 11:00 AM #5
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10-18-2018, 07:45 PM #6
well im 152lbs and 5 foot 11, and I have been training for a while, so there MAY be a possibility that I need to gain more bodyweight if I want to increase strength, hopefully not because I want to hit 265lbs at this weight. Not sure if I will ever be able to though.
im gonna go on a deload, definitely.
I dont know how to progam it though since I have never done one, do I just work with lighter weights for a few sessions and lower volume, should I change it up and do some new exercises?
My workout looks like this
Bench press 5 sets of 3 225lbs
weighted dips 5 sets of 3 80lbs attached
overhead press 5 sets of 3 120lbs
I also do incline and dumbells on some days aswell
So I just lower the volume and weight? Because the volume is already very low, only 5 sets on each exercise.
If you were gonna deload how do you think my routine should look? Same as it is but with lighter weight? Because I've been told to do new exercises during a deload, but im not sure if that actually matters or not.
I dont know how to do it and im worried after I will have lost even more strength.
I bench press once every 4 days. Another thing is deloads are usually said to only take a week, I only bench press once every 4 days, so I could make the deload 8 days but that would only give me 2 sessions of lighter work.
Also is it okay to continue squatting and all my other exercises for legs and back considering I dont have the problem with them, meaning deload with my bench press routine but keep my squat and deadlift routine the same, that surely wont have any effect on the deload will it?
Or am I overthinking this?Last edited by Jakes924; 10-18-2018 at 08:07 PM.
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10-18-2018, 11:01 PM #7
So many variables now. Why do you want to bench 265 at 152? What timeframe do you want to achieve this in? How long have you been training? Would you consider shooting for 275+ at 180lbs, then cutting to where you're satisfied?
questions about routine and deloading
I dont know how to do it and im worried after I will have lost even more strength.
Also is it okay to continue squatting and all my other exercises for legs and back considering I dont have the problem with them, meaning deload with my bench press routine but keep my squat and deadlift routine the same, that surely wont have any effect on the deload will it?
For specifics details, follow Rags85's advice.
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10-19-2018, 02:18 AM #8
"So many variables now. Why do you want to bench 265 at 152? What timeframe do you want to achieve this in? How long have you been training? Would you consider shooting for 275+ at 180lbs, then cutting to where you're satisfied?"
I would be extremely disappointed with a 275lb bench at 180lbs, thats very low someone of that weight at my height, Its far under what I could achieve, I have increased my bench by 22lbs with only about a 2 pound weight gain.
"If it's your first time deloading, do it as simply and as straightforward as possible. Do it for your whole body this time."
but if I did just deload with upper body would it still be okay? Surely sticking with the same weights for other workouts should not effect it, I dont see the point in deloading when its only in bench press im stalling
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10-19-2018, 05:23 AM #9
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
- Posts: 1,620
- Rep Power: 7178
Deloads are to help promote recovery and reduce fatigue. You don't get stronger by lifting heavy things. You get stronger when your body is recovering from lifting heavy things. Deloads are to promote recovery and reduce fatigue. You should deload before you notice a big loss in strength. If you're loosing a lot of strength during workouts then your recovery is low and fatigue is high. You should deload before that is the case in order to prevent that loss of strength.
Stay in the game long enough and this will be second nature. You will learn it takes weeks, not 4 days, for your body to fully recover.Most of my lifting gets posted to Instagram - https://instagram.com/fayerjw/
Best lifts 628/391/727 - Best Total: 1747
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10-19-2018, 06:59 PM #10
is deloading on my bench press routine but keeping the other workouts the same okay? Because its only in that which this is happening, everything else is going fine.
And I should notice an increase in strength once the deload is over yes?
"A well-timed deload should actually allow your strength to increase after a deload."
But would this be a well timed deload considering my bench press has been down for the last 3 sessions.Last edited by Jakes924; 10-19-2018 at 07:06 PM.
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10-19-2018, 08:26 PM #11
You should never be the tallest in your weight class, and I bet you'd be close at 152 lbs and 5'11....you really should gain weight.
And even if you aren't competing that should still apply.
I would also bet that adding 30 pounds to you will get your bench over 275 no problem.Read the fukcing stickies!
S/B/D/P
565/385/600/270
My Log: https://forum.bodybuilding.com/showthread.php?t=175988921
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10-19-2018, 11:51 PM #12
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10-20-2018, 12:32 AM #13
Also I want to get as strong as possible in the bench press at my current bodyweight, of 152lbs, I've benchred 230lbs for 4 reps (never done a max) and I would like to hit a 270lb max at 152lbs.
I train with 5 sets of 3 heavy triples, would changing my routine and doing one session of 5 sets of 5 and another of 5 sets of 3 help? Ive heard changing routines is good for breaking through plateaus.
Also I use leg drive on bench with my toes pushing into the ground, would using leg drive with my heels and feet flat be superior and help increase my press? Also im strongest on bench with a neutral grip, but if I switch to wide grip and work with it surely it would eventually catch up to my current grip and surpass it?
Also would increasing bench frequency and training it 3 or 4 times a week be better for strength gains than just 2 times a week?
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10-20-2018, 09:26 AM #14
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10-20-2018, 09:31 AM #15
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10-20-2018, 09:31 PM #16
Im following my own routine which I made up this is my routine for upper body.
Bench press 5 sets of 3 reps,
overhead press 5 sets of 3 reps
weighted dips 5 sets of 3 reps
second session is different
bench press 5 sets of 3
incline bench 5 sets of 3
dumbell shoulder press 5 sets of 3
I've been doing that for a few months every 3-4 days and I have made great progress.
What changes should I make for? Im going for maximum strength.
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10-21-2018, 08:41 AM #17
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10-21-2018, 12:27 PM #18
The protocol your using is not ideal for maximum BP training.
Focus on your weaknesses on the bench press.
Depending on your weakness this could be triceps,shoulders/delts,upper back/lats.
Find where you slow up or stall.
Say you can get the bar to 2/3 the way up and then stall then some heavy tricep work like board presses or JM presses could be implemented.
If your weak off the chest front delts and lats/upper back.
Get a good program there are many out there.
Ask the question on for a good BP program and you should get some good replies.
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10-21-2018, 07:14 PM #19
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10-22-2018, 05:07 AM #20
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
- Posts: 1,620
- Rep Power: 7178
Deload just bench if you want; you seem pretty stubborn.
And no, this is an AWFUL timed deload, you should have taken it at least 3 sessions ago if you've been weaker. You are way overdue. I am usually a tiny bit stronger off a deload, 3-4 weeks post deload has usually been my strongest.Most of my lifting gets posted to Instagram - https://instagram.com/fayerjw/
Best lifts 628/391/727 - Best Total: 1747
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10-22-2018, 07:46 PM #21
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10-28-2018, 09:47 AM #22
- Join Date: Aug 2005
- Location: Bishopville, South Carolina, United States
- Age: 42
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Stop trying to max out every session. Do rep work, like sets of 10’s, 8’s, 6’s, 5’s. Add in a secondary light bench day. Something I’ve found over the years is that you have to constantly change things up to continue to progress
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