stalled bench press

Discussion in 'Strength & Conditioning Discussion' started by favent, Oct 19, 2010.

  1. favent

    favent White Belt

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    So I started a 5X5 at the begining of the summer and it's been working great. I've made gains everywhere. Here is the problem I got my bench up to 235 but couldn't get the fifth rep after a couple weeks so I reset my top weight down 20 pounds like I had done before with good results so I increased 5 pounds a week until I got to 230 where I've stalled out at 4 reps for a couple weeks now. So my question is should I incorporate periodization into my whole workout or just my benchpress (I am still making consistant gains everywhere except my bench). I was thinking of switching to dumbbell benchpress just to switch it up because I really don't want to change everything up while I'm still making gains. Also my body weight has also stalled out at just under 170, I'm wondering if that has something to do with it. Here's my workout now, any help is appreciated.

    Monday:
    squat same weight as friday 5 reps
    bench clean same weight as friday 5 reps
    back extentions
    abs

    Wednesday:
    light squats
    incline bench +5 lbs from the previous week 4 sets
    deadlift +5lbs from the previous week 4 sets
    abs

    Friday:
    squats +5lbs from monday only 3 reps
    bench +5lbs from monday only 3 reps
    clean +5lbs from monday only 3 reps
    weighted dips +5lbs from the previous week 8 reps 3 sets
    skull crushers +5lbs from the previous week 8 reps 3 sets
    weighted pull ups +5lbs from the previous week 8 reps 3 sets

    thanks for any help!
     
  2. pliftkl

    pliftkl Green Belt

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    You might consider taking a few months off from benching and replace bench with overhead press.
     
  3. Tosa

    Tosa Red Belt

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    (1) First, slow down the progression. So instead of 5lbs a week, 2.5lbs a week.
    (2) Review your technique.
    (3) It's fine to include some DB bench, or overhead press, but the focus should remain on bench, or similar variants, like narrow grip bench. This could be done on wednesday in the place on incline press.
    (4) Switch the bench work to more of a texas method like template.
    (5) Figure out what your weak link is, and include work directly on that. Ex. if you're weak off the chest, you might do a 2-3 sets of paused bench or cambered bar bench after your regular bench work is done.
    (7) If all that fails, then you may have to think about how to improve your bench month to month, instead of week to week...you might consider training it along the lines of the Wendler 5/3/1 or the Christy 5/3/1.
     
  4. FiveFeezy

    FiveFeezy Orange Belt

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    What are your other lifts looking like?

    If you ask me, 5x5 at 235 is pretty good for someone that weighs 170 and its may be time to switch to periodization and/or eating more.
     
  5. Artigo

    Artigo Blue Belt

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    You said your weight gaining has also stalled along with your bench, to me that says you need to eat more and hopefully that will break your plateau.
     
  6. juggernautakira**

    juggernautakira** Purple Belt

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    What are your rest intervals? Have you changed them? You can change them AND tempo before you change intensity. Obviously, you cant change the volume.

    Take 1-2 weeks off, start over with DBs.

    I stagnated at 265 for god knows how long, 6 or so years ago. I started doing DBs for the first time ever, which meant I started off at 40lb DBs. Once I got to 100+lb DBs, (which happened kinda quick), trying ot beat 315 was a new goal.

    I am a CSCS, so feel free to PM me.
     
  7. Lead

    Lead /Led/ Staff Member Senior Moderator

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    Work triceps and add in a max day. I never had a problem going up in bench and any plateau usually can be fixed this way.

    Also, this may not work for you since I'm not to familiar yet with the 5x5 system even though I plan on trying it next week.
     
  8. drew2143

    drew2143 Yellow Belt

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    Post a video of your bench. If your technique is off, it's hard to make gains. I've picked up around 40lbs on my bench by simply correcting my form.
     
  9. yocan

    yocan Orange Belt

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    thats what I was going to say. six weeks of press.
     
  10. Morganation

    Morganation Brown Belt

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    I stalled on my bench a couple of weeks ago.I ate more and everything is progressing again.Sounds easy but thats what worked.
     
  11. booher

    booher Blue Belt

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    I understand the importance of the press and I'm all for it. But what I don't understand from this is how it's supposed to help out the bench unless the weak points are the triceps and shoulders in the first place. I wouldn't expect to excel in my bench after taking a month and a half off from it just because I worked on press.

    Obviously it worked for you, I'm just wondering how you think it helped (other than the fact that "it did").
     
  12. yocan

    yocan Orange Belt

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    wasn't meaning stop benching but go down 20 lbs and stay there just mantain and do press its a differentn exercise strengthens different points in your shoulder allows your mind to chill about bench. kinda like a deloading but your still getting stronger.
     
  13. pliftkl

    pliftkl Green Belt

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    I stopped benching for about six weeks to work on my press (trying to focus on getting it up to 185 and then push on to the bodyweight challenge). I was very surprised at how much stronger my bench felt after having worked hard on my shoulders.

    I suggest it primarily because it looks like your workout is completely lacking the press, and I think the press contributes significantly to shoulder stability, which may translate into help for a stuck bench. Your mileage may vary.
     

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