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  1. #1
    Registered User SnipeItLikePro's Avatar
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    Bench isn’t improving

    Before lockdown I could get 80kg x 10. But now after trying to get my lifts back up, my barbell bench is still lacking. My other lifts are going fine except chest exercises. Overhead press is good, rows good, etc. They’re all going up slightly. I’ve noticed my chest hasn’t been the same since the start of 2020 (before lockdown).

    I’m also eating in a surplus btw. But every time I come back for bench, I get the same reps with the same weight. Bench 1-2x a week. Every time I’m getting 80kg x 5-6 at 78kgs. I used to get higher with less body weight. When I was hitting these lifts, I was training chest about 3x a week. So that could be a factor.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    A lot of people put more effort into their bench that other lifts - so it is further down the road and probably needs other lifts to catch up.

    What are your other lifts?

    One approach is to drop the weight back down to say 70kg. Use that 2-3x, aiming for progression then increase by 2.5kg and keep going until you work back to 80kg
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  3. #3
    Registered User SnipeItLikePro's Avatar
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    Originally Posted by SuffolkPunch View Post
    A lot of people put more effort into their bench that other lifts - so it is further down the road and probably needs other lifts to catch up.

    What are your other lifts?

    One approach is to drop the weight back down to say 70kg. Use that 2-3x, aiming for progression then increase by 2.5kg and keep going until you work back to 80kg
    The thing is I don’t overtrain chest anymore. When I use to it was stronger. My other lifts are:

    OHP: 42.5kgs x 8
    Rows: 80kgs x 8
    Barbell curl: 30kgs x 8

    This is pretty much what I was doing 7 months ago. Sad aye.

    I used to train: chest+tris+shoulders, back+bis, legs

    But now I’m doing a split that only hits one body part 1-2x a week.
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  4. #4
    Moderator SuffolkPunch's Avatar
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    No squat / dead?

    Maybe you weren't "overtraining" chest - just using enough volume to make progress...?

    Split is not that important - although 2x a week is probably better than 1. Total workload (number of work sets) per bodypart per week is a much more important number.
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  5. #5
    Registered User SnipeItLikePro's Avatar
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    Originally Posted by SuffolkPunch View Post
    No squat / dead?

    Maybe you weren't "overtraining" chest - just using enough volume to make progress...?

    Split is not that important - although 2x a week is probably better than 1. Total workload (number of work sets) per bodypart per week is a much more important number.
    Yeah I don’t squat or deadlift. And please don’t say, “well that’s why your bench isn’t progressing, squat and deadlifts are crucia....” because I never did those exercises before and I had a stronger chest and bench.

    Yeah I should add a few more sets to bench press and see where it goes. Like I used to train chest harder.
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  6. #6
    Moderator SuffolkPunch's Avatar
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    No, they don't affect your bench press - so if your goal is all about improving bench then most of what you do should be benching.

    However, I would say that squat and dead have more of an impact on a lean and shredded torso that bench press does - if that's what your goal is...
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  7. #7
    Registered User SnipeItLikePro's Avatar
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    Originally Posted by SuffolkPunch View Post
    No, they don't affect your bench press - so if your goal is all about improving bench then most of what you do should be benching.

    However, I would say that squat and dead have more of an impact on a lean and shredded torso that bench press does - if that's what your goal is...
    Yes that is my goal. But I’ll just eating more and see where it goes.
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  8. #8
    Registered User WolfRose7's Avatar
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    why 1-2x a week? and why the same reps every time?

    Try a little more variation, in sets and rep ranges and in direct assistance work.
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    Unregistered User MyEgoProblem's Avatar
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    Bench more to bench more.

    3x week
    Use different variations each day
    Use different rep ranges each day
    And tihcken your upper back.

    Glad you stopped that stupid make no gains and cut 4w bulk /2w cut cycle too!
    Last edited by MyEgoProblem; 09-19-2020 at 05:39 AM.
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  10. #10
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    Originally Posted by SnipeItLikePro View Post
    Yeah I don’t squat or deadlift. And please don’t say, “well that’s why your bench isn’t progressing, squat and deadlifts are crucia....” because I never did those exercises before and I had a stronger chest and bench.
    Squats and deadlifts aren't crucial but not doing them plus your low overall numbers indicate poor programming.
    I can tell time. Time cannot tell me.

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  11. #11
    Registered User GeneralSerpant's Avatar
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    Definitely important to make sure you have proper lower body strength/mobility. Core bracing certainly has carryover.
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    Registered User rhonda99's Avatar
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    Thats great. Keep digging
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  13. #13
    Train hard play harder Tommy W.'s Avatar
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    Try dropping the reps for awhile on the set after warm up and ramp the weight and going higher in weight. Then hit a working set of your current 10R max and it will probably feel light. When you prime your CNS with ramping the working set will go up.

    2 sets only, 3x per week.
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