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  1. #1
    Registered User anonymous3124's Avatar
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    Exclamation Incredibly weak on flat bench and getting weaker please help!!!

    16 (17 in december) 175cm (5 9) ~160lbs low bf% i guess

    been training for some months and stopped at this year's summer. I mainly used Omar's program for bench:

    3 x 5 ~80% your max
    AMRAP, if > 7 add 5lbs
    repeat

    the last day before I stopped I think I did 155 x 8 on my last AMRAP (weak yes i know just bear with me)
    after 4 months of no exercise whatsoever I came back and was weaker (obviously) but it only goes downhill from there. After a week I've been getting weaker every session (LMAO) and I don't seem to be getting back to my original strength I only did 155 x 5 today. Yes I do my dumbbell presses (incline and flat), Yes I eat enough, Yes I sleep enough (at least 8 hrs), Yes I bench more than once a week (once every 3 days). Yes I work other muscle groups (like back). Don't think my form is that bad although I've been trying to get more arch these days. Don't think I have a major injury or anything hindering me.

    anyways yea. Any advice helps not putting up 225 is actually humiliating for me. I'm planning to use Greg Nuckols's 3x intermediate program since I feel it suits me better
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Originally Posted by anonymous3124 View Post
    16 (17 in december) 175cm (5 9) ~160lbs low bf% i guess

    been training for some months and stopped at this year's summer. I mainly used Omar's program for bench:

    3 x 5 ~80% your max
    AMRAP, if > 7 add 5lbs
    repeat

    the last day before I stopped I think I did 155 x 8 on my last AMRAP (weak yes i know just bear with me)
    after 4 months of no exercise whatsoever I came back and was weaker (obviously) but it only goes downhill from there. After a week I've been getting weaker every session (LMAO) and I don't seem to be getting back to my original strength I only did 155 x 5 today. Yes I do my dumbbell presses (incline and flat), Yes I eat enough, Yes I sleep enough (at least 8 hrs), Yes I bench more than once a week (once every 3 days). Yes I work other muscle groups (like back). Don't think my form is that bad although I've been trying to get more arch these days. Don't think I have a major injury or anything hindering me.

    anyways yea. Any advice helps not putting up 225 is actually humiliating for me. I'm planning to use Greg Nuckols's 3x intermediate program since I feel it suits me better
    In May, after FIVE trips to the gym, you were complaining about your bench. Remember this? https://forum.bodybuilding.com/showt...hp?t=177118811

    Now, after a week in the gym, (so what, MAYBE two chest workouts) and you're complaining about being weaker after taking MONTHS off? Dude, think about it for a few minutes. You're expectations are not reasonable...
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  3. #3
    Registered User bLinkMoore's Avatar
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    ^^^Yep

    I don't know quite what you expected, you haven't exercised for four months. Just get back on track and you'll be fine.
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  4. #4
    Registered User anonymous3124's Avatar
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    Originally Posted by CommitmentRulz View Post
    In May, after FIVE trips to the gym, you were complaining about your bench. Remember this?

    Now, after a week in the gym, (so what, MAYBE two chest workouts) and you're complaining about being weaker after taking MONTHS off? Dude, think about it for a few minutes. You're expectations are not reasonable...
    damn how do u even remember that thread that was so long ago lol. My point is I was making slow but steady progress before, and now after I just got back I expect to be weaker obviously but I don't expect to get weaker each session, so I thought that something was off
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  5. #5
    Registered User JayGrand's Avatar
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    Lose the ego, drop to 135 and add 10pnds when your hitting all your reps.

    Usually after a break I'm able to lift more for the first session. And then that quickly jumps down when I'm back into training mode for a few weeks. I've read this has something to do with the muscles storing additional energy assuming you need it to lift? *bro science, I know*
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  6. #6
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    Inb4 op gets crushed to death by just the bar.

    You have clearly been dedicated to your craft, taking a few months between sets and done everything right this 1 week of training and if you don’t look like Arnold it’s clearly genetics.
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  7. #7
    Registered User anonymous3124's Avatar
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    Originally Posted by JayGrand View Post
    Lose the ego, drop to 135 and add 10pnds when your hitting all your reps.

    Usually after a break I'm able to lift more for the first session. And then that quickly jumps down when I'm back into training mode for a few weeks. I've read this has something to do with the muscles storing additional energy assuming you need it to lift? *bro science, I know*
    ye that's what I'll do
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  8. #8
    Registered User Gamedragon345's Avatar
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    Originally Posted by anonymous3124 View Post
    ye that's what I'll do
    What I'd do is start with 5x5 stronglifts, since you've come back from a break, and it's not just a beginner workout, you can keep doing it till you hit a 220 lb bench, when you plateau just deload.
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