Frustrated AF

[weezystrong]

Ive been stuck on the same bench weight for 6 months now. It pisses me off so much..
My PB is 145 kg which is about 320 lbs and thats where I am stuck. Pisses me off so much.
My routine is pretty lame and its benching 4-5 times a week. Anyone with a big bench and lots of experience that can help me?
Thx alot :-)!!

[sen2two]

Ive been stuck on the same bench weight for 6 months now. It pisses me off so much..
My PB is 145 kg which is about 320 lbs and thats where I am stuck. Pisses me off so much.
My routine is pretty lame and its benching 4-5 times a week. Anyone with a big bench and lots of experience that can help me?
Thx alot :-)!!

Are you using linear progression to get heavier every few weeks?

What does your program and accessory work look like?

[weezystrong]

Are you using linear progression to get heavier every few weeks?

What does your program and accessory work look like?

Hi, thx for the answer. I dont use any linear progression. I max out 90% of the time lol. So itll look like this: everytime i bench ill go for very high intensity and lots of rest. I usually finish my sets with burn out reps.

[ECGordyn]

Hi, thx for the answer. I dont use any linear progression. I max out 90% of the time lol. So itll look like this: everytime i bench ill go for very high intensity and lots of rest. I usually finish my sets with burn out reps.

The problem is your programming. You need to work at submaximal loads with volume and frequency for several weeks, and then go for max weights. Maxing out all the time isn't as productive as it seems. Take a look at the Calgary Barbell programs.

[weezystrong]

The problem is your programming. You need to work at submaximal loads with volume and frequency for several weeks, and then go for max weights. Maxing out all the time isn't as productive as it seems. Take a look at the Calgary Barbell programs.

Ok thank you haha.

[sen2two]

Hi, thx for the answer. I dont use any linear progression. I max out 90% of the time lol. So itll look like this: everytime i bench ill go for very high intensity and lots of rest. I usually finish my sets with burn out reps.

This will lead you nowhere but to injuring yourself without making progress.

If you search for programs, there are A LOT! Two of the current most popular are Starting Strength by Mark Rippetoe and 5/3/1 by Jim Wendler.

Research them and the variations of those, follow it.

[ECGordyn]

This will lead you nowhere but to injuring yourself without making progress.

If you search for programs, there are A LOT! Two of the current most popular are Starting Strength by Mark Rippetoe and 5/3/1 by Jim Wendler.

Research them and the variations of those, follow it.

If he's got a 320 bench then he's beyond Starting Strength. Linear progression will only frustrate him more.

A 531 variation might work, but more complex periodization like Calgary could be more mentally refreshing.

[weezystrong]

If he's got a 320 bench then he's beyond Starting Strength. Linear progression will only frustrate him more.

A 531 variation might work, but more complex periodization like Calgary could be more mentally refreshing.

Yep, I'll look into calgary.

[360365LAWS]

You should also take a look at what part of the lift you're failing. Are you failing off your chest, at the middle, or at lock out. All of these different points of failure can be addressed by different assistance exercises.

[weezystrong]

You should also take a look at what part of the lift you're failing. Are you failing off your chest, at the middle, or at lock out. All of these different points of failure can be addressed by different assistance exercises.

Got it, appreciate it. Im strong off the chest and if I get the bar over 50% I usually finish the lift. Ive also cleaned my technique up a bit..
Just trying to progress on accessory lifts aswell. 👍

[ECGordyn]

Got it, appreciate it. Im strong off the chest and if I get the bar over 50% I usually finish the lift. Ive also cleaned my technique up a bit..
Just trying to progress on accessory lifts aswell. 👍

Low pin presses might help your sticking point, or Spoto press. Could swap either for incline if you run the Calgary.

[untranslatedZA]

If you are 90% most of the time its potentially the issue. Go read scientific principles of strength training, just until before the SRA curves chapter. Dont just hop onto a 'bench programme' and hope you will get results.

Once your Bench (or any lift) moves into late intermediate or advanced just smashing heavy works less and less unless you are gaining size pretty consistently. Like others have said start periodizing your training, and review your technique. If you have cleaned it up, what does that mean, can you post a video ?

Quite a lot of factors can be causing your bench to stall including
- Not periodising
- Poor general recover
- Not actually overloading despite thinking you are
- Lagging supporting muscle (this is more likely the more advanced you are and less likely the less you are. In your case its probably not this unless you weigh under 74kgs)
- Technique issue (more likely than lagging support muscle since a 5% deviation starts creating a leverage blocker)
- Not getting bigger
- Fried CNS (which is possible if you been smashing 90% for 6 months now with no deload)
- A good few others

[weezystrong]

If you are 90% most of the time its potentially the issue. Go read scientific principles of strength training, just until before the SRA curves chapter. Dont just hop onto a 'bench programme' and hope you will get results.

Once your Bench (or any lift) moves into late intermediate or advanced just smashing heavy works less and less unless you are gaining size pretty consistently. Like others have said start periodizing your training, and review your technique. If you have cleaned it up, what does that mean, can you post a video ?

Quite a lot of factors can be causing your bench to stall including
- Not periodising
- Poor general recover
- Not actually overloading despite thinking you are
- Lagging supporting muscle (this is more likely the more advanced you are and less likely the less you are. In your case its probably not this unless you weigh under 74kgs)
- Technique issue (more likely than lagging support muscle since a 5% deviation starts creating a leverage blocker)
- Not getting bigger
- Fried CNS (which is possible if you been smashing 90% for 6 months now with no deload)
- A good few others

Ok thanks alot. Ive always wanted to learn proper programming but I never knew where to start. Well in my previous technique my butt would come off the bench. Now I rotate my knees outward and rotate my heels inward so I can stay tight and get a big press without my butt coming off the bench. My arch is good so that is not an issue.
Honestly I think my lack of progress comes down to like you said not overloading and not knowing how to program.