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  1. #1
    Banned LawrenceValenti's Avatar
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    Not making progress on bench press

    I’ve been lifting for just over 1 month and I haven’t been able to lift over 60KG yet
    I can squeeze out 3/4/5 reps with 60KG on my LAST set

    I usually lift 50KG for 4 sets of 10-12 reps (15KG on each side of the bar)
    The bar weighs 20KG right?

    I don’t have a spotter and would prefer to not have one (at the moment)

    How should I progress if I want to lift more than 50KG?

    I don’t do 1 rep max

    I’m also on a deficit

    Should I be doing 1 rep max?
    If you do 1 rep max is that ur bench workout done, no more sets?

    Not making much progress on curls either, I started out on 8KG dumbbells and only moved up 10KG

    23 male
    5”11
    85kilos

    I do 1 extra set for everything u see here on my routine



    Last edited by LawrenceValenti; 11-14-2019 at 08:03 PM.
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  2. #2
    Registered User WolfRose7's Avatar
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    Originally Posted by LawrenceValenti View Post
    I’ve been lifting for just over 1 month and I haven’t been able to lift over 60KG yet
    I can squeeze out 3/4/5 reps with 60KG on my LAST set

    I usually lift 50KG for 4 sets of 10-12 reps (15KG on each side of the bar)
    The bar weighs 20KG right?

    I don’t have a spotter and would prefer to not have one (at the moment)

    How should I progress if I want to lift more than 50KG?

    I don’t do 1 rep max

    I’m also on a deficit

    Should I be doing 1 rep max?
    If you do 1 rep max is that ur bench workout done, no more sets?

    Not making much progress on curls either, I started out on 8KG dumbbells and only moved up 10KG

    23 male
    5”11
    85kilos

    I do 1 extra set for everything u see here on my routine



    Run a beginner program with decent bench volume
    Powerlifting to win novice
    Barbell medicine beginner
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    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

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  3. #3
    on probation weiss1967's Avatar
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    Originally Posted by LawrenceValenti View Post
    I’ve been lifting for just over 1 month... I usually... How should I progress...I’m also on a deficit...
    How are your other lifts doing? I mean, if you are asking about BP specifically, all other lifts progressed nicely? Or is it the only one that is important? Your program look ok. All you need is another 11 months. Too early to panic. Keep doing what you are doing. And may I suggest calorific surplus, if you want to gain some muscle mass.
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  4. #4
    Never accept defeat! backinthegymbro's Avatar
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    Doing 1 rep max once a week/2 weeks is a good way to get stronger. Just do the warm up and the 5-3-1 set up.
    Make sure you have a spotter though.
    Also doing overhead press with the barbell, tricep exercises, forearm exercises etc, it all helps getting your bench up.
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  5. #5
    Banned LawrenceValenti's Avatar
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    Originally Posted by weiss1967 View Post
    How are your other lifts doing? I mean, if you are asking about BP specifically, all other lifts progressed nicely? Or is it the only one that is important? Your program look ok. All you need is another 11 months. Too early to panic. Keep doing what you are doing. And may I suggest calorific surplus, if you want to gain some muscle mass.
    Seated rows
    Lat pulldowns

    Ive made massive progress with these, like almost quadrupled the amount I can lift
    Its just BP that im considered with I dont get why its not making progress. My chest is big as well, like it looks like I lift even with a tshirt on. I dunno man, its confusing
    Im tryna get this deficit done so I go on a small surplus and make big progress, im too fat right now to go on a surplus yet
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  6. #6
    Registered User radrd's Avatar
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    Your form may not be great. Watch some YouTube videos and/or read some literature. If you don't have a spotter, then you need safety pins/straps/bars. That's really not negotiable in my opinion. It doesn't take a lot of weight to have a catastrophic accident. Even if you're confident you can dump plates and/or roll the weight off, imagine if the bar slips out of your hands. It happens. In your avi it looks like you have rack safeties, so as long as you bench in the rack and set them, you're good.
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  7. #7
    on probation weiss1967's Avatar
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    Originally Posted by LawrenceValenti View Post
    Seated rows
    Lat pulldowns

    Ive made massive progress with these, like almost quadrupled the amount I can lift
    Its just BP that im considered with
    Ok, I get it. Since you mentioned other lifts quadrupled, it is simple. A lot of initial progress is pure adaptation, as you get more comfortable and get better control. Therefore there is a perceived leap forward. This increase of strength is, of course, unsustainable and you will resume normal snail-speed growth soon, if not already. There is no way you could have quadrupled the mass of any muscle group in one month of lifting, especially while being in calorific deficit.

    With BP though, being probably one most natural lifts for just about anybody, you were adapted, and lifting the strongest, from the very beginning. Hence, the perceived lack of progress. Like I said earlier, don't sweat it, you just need more time.
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  8. #8
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    If you want to better progress in some exercise, do it more often. At least 2, and preferably even 3 times a week.
    Neither the performance of crossovers nor the inclined dumbbell bench press form the correct bench press skill. Only the performance of the bench press itself will form this skill.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  9. #9
    Banned LawrenceValenti's Avatar
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    Originally Posted by weiss1967 View Post
    Ok, I get it. Since you mentioned other lifts quadrupled, it is simple. A lot of initial progress is pure adaptation, as you get more comfortable and get better control. Therefore there is a perceived leap forward. This increase of strength is, of course, unsustainable and you will resume normal snail-speed growth soon, if not already. There is no way you could have quadrupled the mass of any muscle group in one month of lifting, especially while being in calorific deficit.

    With BP though, being probably one most natural lifts for just about anybody, you were adapted, and lifting the strongest, from the very beginning. Hence, the perceived lack of progress. Like I said earlier, don't sweat it, you just need more time.
    This seems very plausible actually
    I did 5x5 lifts about 3 years back, it was short lived but muscle memory probably there
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  10. #10
    f you halle gerbilz's Avatar
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    Originally Posted by LawrenceValenti View Post
    I’ve been lifting for just over 1 month and I haven’t been able to lift over 60KG yet
    I can squeeze out 3/4/5 reps with 60KG on my LAST set

    I usually lift 50KG for 4 sets of 10-12 reps (15KG on each side of the bar)
    The bar weighs 20KG right?

    I don’t have a spotter and would prefer to not have one (at the moment)

    How should I progress if I want to lift more than 50KG?

    I don’t do 1 rep max

    I’m also on a deficit

    Should I be doing 1 rep max?
    If you do 1 rep max is that ur bench workout done, no more sets?

    Not making much progress on curls either, I started out on 8KG dumbbells and only moved up 10KG

    23 male
    5”11
    85kilos

    I do 1 extra set for everything u see here on my routine



    Start using dumbbells. Incorporate new chest exercises.

    DB bench
    DB incline
    Flyes (but with cables and a bench)

    The best thing that worked for my biceps were 21s and wide grip curls.
    educate yourself before you wreck yourself.
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  11. #11
    f you halle gerbilz's Avatar
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    OP

    What exactly are you doing? Just going for strength?

    Oh floor press, half / quarter reps, neutral grip DB presses.

    Get a spotter.
    educate yourself before you wreck yourself.
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