[warrior53]

Hey I need advice I've been having problems with my bench. It seems that over the last fewe weeks my bench keeps going down. I dont know what the problem is I have stuck to my planned out program and my diet hasnt changed. I was wondering if any body had any advice to get my bench over 250. Thats what I was at maxing but now that I hit a plateau it seems my bench has kept dropping. Any way however I spin it I just need help so Im all ears.

[tyler315]

well it shouldnt go down with you hit a plateau but you stated the problem yourself you need to change your workouts every week never do the same thing. do different exersises , high reps, low reps, lower weight or higher weight , you need to switch it up. also wat do your diet look like are your tries and shoulders strong cause that will also help you break 250

[under construction]

when you say drop how much are we talking in lbs. and is it consistantly droping or do you bounce back and forth?

[warrior53]

Well it comes and goes the last couple weeks some days I have no problem repping 215-225 and other days like this monday I was struggling with 205-215 and it is usually the bottom half of my rep that gives me troubles. Some days it just seems I cant move the weight off my chest.

[GeorgeT]

Originally Posted by warrior53

Well it comes and goes the last couple weeks some days I have no problem repping 215-225 and other days like this monday I was struggling with 205-215 and it is usually the bottom half of my rep that gives me troubles. Some days it just seems I cant move the weight off my chest.

I have the same problem being weak on the bottom, go in a finger or two closer with the grip and do 2-3 sets of speed reps to help give you "explosiveness" on the bottom and also if you don't already, try squeezing your shoulder blades, it's tough to do, but if u can get it down it'll help tons.

[benchhell198]

Originally Posted by warrior53

Well it comes and goes the last couple weeks some days I have no problem repping 215-225 and other days like this monday I was struggling with 205-215 and it is usually the bottom half of my rep that gives me troubles. Some days it just seems I cant move the weight off my chest.

Here it goes thiswill raise your bench through the roof!! 8 weeks

1. monday light weight you can do for ten reps do ten sets of ten
asst exercise. dumbell inclines 3x10
asst exercise skull crushers 3x10
asst exercise front.back.side shoulders 3x10

wensday. 5 board 5x5 heavy as you can go
asst exercise push downs heavy as hell 4x20

2 same as week 1 monday

wensday 4 board 5x5 heavy as hell
same asst

3 same monday as 1 and 2

wensday 3 board 5x5 heavy as hell
asst exercise. heavy behind the neck tri extention

4 same monday the weight should be going up in pounds as the weeks go on!

wensday 2 board 5x5 heavy as you can
asst same as week 3

5 same monday

wensday 3 board 5x5
asst same as week 1

6 monday same as above remember always up the weight on al exercises but make sure you can get al your reops no help and all sets no help!!

wensday 3 board work up to a single
no asst work

7 same monday as all above
wensday 5x5 with 160 of chest light day

8 take off monday and wensday

9 work up to a single go
bar x15
95x5
135x3
185x1
205x1
225x1
275x1
300x1
315x1!!!!!
?

make sure you take 4-5 minutes rest inbetween sets 5 would be better
ring finger on the rings when you bench raw at the gym squeeze the bar as hard as you can it will activate your triceps squeeeze the meatl out of the bar
do not loosen up when you lower the bar stay tight light a spring get up on your traps push your ass toawrds your shouldersso you het a arch and push the weight as hard as you can on every rep and every set!!

remember on your board presses go as heavy as you can tuck your elbows slightly, get up on your traps,push with your tris shoulders legs and your goal should be to get your board presses above 315 because when you handle weight you normaly do and the heavyer you go 225 and that **** feels light as hell and in your mind your not siked out. it deff works!!!
if you want to see me bench 225 for 20 raw at 199 bw go to benchhell220 on youtube i also have a 800+ shrug 400 bench at 210 bw and a shirted 500 3 board at 198 geting ready for a meet droped down to 198 from 220 so i am geting used to my new weight but come febuary i will get 550 at 198

[under construction]

Originally Posted by warrior53

Well it comes and goes the last couple weeks some days I have no problem repping 215-225 and other days like this monday I was struggling with 205-215 and it is usually the bottom half of my rep that gives me troubles. Some days it just seems I cant move the weight off my chest.

if this is the case it probably has more to do with things like how much you slept, nutrition, mood ,and stress from that particular day. Bouncing back and forth is normal in that small of incriments none of us are 100% everyday so I wouldnt sweat it too much. If you were steadily decreasing then I would give this more consideration. -UC

[warrior53]

Moved my hands in a little and it helped tremendously thnx for the advice guys.

[EastCoast Highlander]

[QUOTE=benchhell198;619812]Here it goes thiswill raise your bench through the roof!! 8 weeks

1. monday light weight you can do for ten reps do ten sets of ten
asst exercise. dumbell inclines 3x10
asst exercise skull crushers 3x10
asst exercise front.back.side shoulders 3x10

MMmm german volume....... sounds like what ive been known to do from time to time but im doing 2x10 + 5x5 for flat now... used german volume to get my bench back up after a shoulder injury and then after a unrelated surgery...

[Bigsteve]

Originally Posted by benchhell198

Here it goes thiswill raise your bench through the roof!! 8 weeks

1. monday light weight you can do for ten reps do ten sets of ten
asst exercise. dumbell inclines 3x10
asst exercise skull crushers 3x10
asst exercise front.back.side shoulders 3x10

wensday. 5 board 5x5 heavy as you can go
asst exercise push downs heavy as hell 4x20

2 same as week 1 monday

wensday 4 board 5x5 heavy as hell
same asst

3 same monday as 1 and 2

wensday 3 board 5x5 heavy as hell
asst exercise. heavy behind the neck tri extention

4 same monday the weight should be going up in pounds as the weeks go on!

wensday 2 board 5x5 heavy as you can
asst same as week 3

5 same monday

wensday 3 board 5x5
asst same as week 1

6 monday same as above remember always up the weight on al exercises but make sure you can get al your reops no help and all sets no help!!

wensday 3 board work up to a single
no asst work

7 same monday as all above
wensday 5x5 with 160 of chest light day

8 take off monday and wensday

9 work up to a single go
bar x15
95x5
135x3
185x1
205x1
225x1
275x1
300x1
315x1!!!!!
?

make sure you take 4-5 minutes rest inbetween sets 5 would be better
ring finger on the rings when you bench raw at the gym squeeze the bar as hard as you can it will activate your triceps squeeeze the meatl out of the bar
do not loosen up when you lower the bar stay tight light a spring get up on your traps push your ass toawrds your shouldersso you het a arch and push the weight as hard as you can on every rep and every set!!

remember on your board presses go as heavy as you can tuck your elbows slightly, get up on your traps,push with your tris shoulders legs and your goal should be to get your board presses above 315 because when you handle weight you normaly do and the heavyer you go 225 and that **** feels light as hell and in your mind your not siked out. it deff works!!!
if you want to see me bench 225 for 20 raw at 199 bw go to benchhell220 on youtube i also have a 800+ shrug 400 bench at 210 bw and a shirted 500 3 board at 198 geting ready for a meet droped down to 198 from 220 so i am geting used to my new weight but come febuary i will get 550 at 198

I think I'm going to give this a shot good post.

[EastCoast Highlander]

well, did bench the other day... 225-2x10 for warm up.... 275 1x8... 315- 2x5... 335 1x2... 345- 1x2... 365-1x2.... busted my ass on the last with 375 for 3 plus one assisted

[Bigsteve]

Originally Posted by EastCoast Highlander

well, did bench the other day... 225-2x10 for warm up.... 275 1x8... 315- 2x5... 335 1x2... 345- 1x2... 365-1x2.... busted my ass on the last with 375 for 3 plus one assisted

And again I say you a machine.

[benchhell198]

[QUOTE=EastCoast Highlander;621686]

Originally Posted by benchhell198

Here it goes thiswill raise your bench through the roof!! 8 weeks

1. monday light weight you can do for ten reps do ten sets of ten
asst exercise. dumbell inclines 3x10
asst exercise skull crushers 3x10
asst exercise front.back.side shoulders 3x10

MMmm german volume....... sounds like what ive been known to do from time to time but im doing 2x10 + 5x5 for flat now... used german volume to get my bench back up after a shoulder injury and then after a unrelated surgery...

As big as you are you should be doing 5x5 with 405 easy!!! and sets of ten for what?? i do them for recovery, not as a main exercise. You are a big guy you should be pounding floor presses and trying to get to a 500 bench, not benching the weight i use for my raw day at 197 pounds pm me i will send you a raw bench workout that will AMAZEEEEEE YOU!!!!!!!!!!! you are to big to be doing doubles with 345!!! you are much stronger one kid i train benches 500 raw at 242 drug free i only lift with people that are drug free i was jikeing around and benched 225 for 20 easy as hell and i hate reps. pm me

[benchhell198]

[QUOTE=benchhell198;623312]

Originally Posted by EastCoast Highlander

As big as you are you should be doing 5x5 with 405 easy!!! and sets of ten for what?? i do them for recovery, not as a main exercise. You are a big guy you should be pounding floor presses and trying to get to a 500 bench, not benching the weight i use for my raw day at 197 pounds pm me i will send you a raw bench workout that will AMAZEEEEEE YOU!!!!!!!!!!! you are to big to be doing doubles with 345!!! you are much stronger one kid i train benches 500 raw at 242 drug free i only lift with people that are drug free i was jikeing around and benched 225 for 20 easy as hell and i hate reps. pm me

I should state that all my bigeners programs have reps sets my advanced programs do not because you get to a point where you have to shock you body and reps do not work for advanced lifters!!!!!!!!!!!! that are looking for strength, all people end up doing is being a semi strong bodybuilder not a powerlifter sets for begeniers are fine with reps after a year or two then 4x6 5x5 3x3 and single up on heavy days

[EastCoast Highlander]

[QUOTE=benchhell198;623312]

Originally Posted by EastCoast Highlander

As big as you are you should be doing 5x5 with 405 easy!!! and sets of ten for what?? i do them for recovery, not as a main exercise. You are a big guy you should be pounding floor presses and trying to get to a 500 bench, not benching the weight i use for my raw day at 197 pounds pm me i will send you a raw bench workout that will AMAZEEEEEE YOU!!!!!!!!!!! you are to big to be doing doubles with 345!!! you are much stronger one kid i train benches 500 raw at 242 drug free i only lift with people that are drug free i was jikeing around and benched 225 for 20 easy as hell and i hate reps. pm me

well man i would have been doing that, ive had a long recovery with a messed up AC joint.... and im working out with 375 not 345 LOL. i was laid off for a year and a half on bench and just got to where i can add weight without hurting so CHILL man... i will be at 500 when i feel like it. i could have added more weight if i wanted no need to jump at me because of what you think i should have done that day.

[benchhell198]

[QUOTE=EastCoast Highlander;623749]

Originally Posted by benchhell198

well man i would have been doing that, ive had a long recovery with a messed up AC joint.... and im working out with 375 not 345 LOL. i was laid off for a year and a half on bench and just got to where i can add weight without hurting so CHILL man... i will be at 500 when i feel like it. i could have added more weight if i wanted no need to jump at me because of what you think i should have done that day.

sory if you took the post the wrong way read your pm just looking for strong people tha is why i am here to sponsor lifters i think are serious and dedacated!! thats all bro sory about the injury big man

[EastCoast Highlander]

[QUOTE=benchhell198;623777]

Originally Posted by EastCoast Highlander

sory if you took the post the wrong way read your pm just looking for strong people tha is why i am here to sponsor lifters i think are serious and dedacated!! thats all bro sory about the injury big man

i gotcha man its seriously no problem. im really trying to focus on other things that i need for strongman comps. i want to do a bench comp in june but if i dont feel im at that level i want then i will wait til august for the next. over the past few months i got 2 new workout partners that are stronger than me although not entirely... one is a strongman competitor and the other a very large bodybuilder... so working out with those two has really given me a jump start into going heavier and heavier instead of that 8-12 rep crap... i have never had any real formal training on some of those lifts so theyve helped me alot. so basically over the last few months ive retrained myself to do excercises more along the lines of powerlifting, especially focusing on that compound lifting... for me its all about the proper motivation from the right people and confidence to add that extra 50-90lbs to a lift per set... but anyways. when it comes down to it ive had no "power lifting" training... i go to school full time but i have alot of time to workout since i bounce weekends which supports my food to an extent ... i dont take any supplements other than whey protein which is food to me ...and NO xplode on chest days... my battle with chest has really come down to this point... the fear of injuring that shoulder again even tho its stronger than the other... that has really been my biggest set back... on the other hand i can shoulder press out the ass LOL

[maverick_76]

ECH, dude you bench with what I squat! Now that is pretty impressive. I bet you can squat 700 right? I can barely get 500!

[LIFTBIG18]

you may also want to trying shocking your CNS....try doing 3 sets of 8-10 reps, slowly bringing the bar down for 5 seconds, then going up for 5 seconds...i have used this in the past to change up my routine and it works well


^^^^you will need to use lighter weight than usual

[RAGEN2008]

I know some people will try a routine change, like do a few workouts at high reps then go back to heavy lifting, sure there are other ways as well someone else can suggest.

Possible overtraining? What's your workout routine?

[Kaboom]

Hey ECH man take your time getting your bench up cuz right now I gotcha Im doing 375 4x lol.But I might start a downward spiral.Im getting ready for a show and I did 374 at 198 now my diet has me down to 190 but so far my bench hasnt suffered

[HuskerPower]

Hey brother,

I am the assistant powerlifting coach at an area high school and when they hit a plateau on bench we have them do pushups on days that their not benching to keep the muscles working. It seems to work and they all get past the plateau within a week or so. something has to be working because the team has 8 state championships in a row

[under construction]

Originally Posted by HuskerPower

Hey brother,

I am the assistant powerlifting coach at an area high school and when they hit a plateau on bench we have them do pushups on days that their not benching to keep the muscles working. It seems to work and they all get past the plateau within a week or so. something has to be working because the team has 8 state championships in a row

bro I'm gonna give this a try thanks and reps

[sowmyabhattacharya]

ok, within my limited knowledge, i think u need to add speed days- try the westside schedule- add speed days and work your upper back. try a horizontal pulling movement with the grip same as the bench.
try this, i uploaded it 4 ya
RapidShare: Easy Filehosting
since ur advanced, this is for those who are newbies- s good s any routine or method u get on this thread, try one at a time.
too many methods n u burnout

[Famine]

Originally Posted by HuskerPower

Hey brother,

I am the assistant powerlifting coach at an area high school and when they hit a plateau on bench we have them do pushups on days that their not benching to keep the muscles working. It seems to work and they all get past the plateau within a week or so. something has to be working because the team has 8 state championships in a row

Hmm...how many? Are we talking as many as you can do in one session? Two hours worth? All day long? Just curious because I do push ups, but my bench is going nowhere.

"Maybe I need to turn it to eleven?"

[HuskerPower]

usually between 25-30 reps 2 or 3 sets, if your used to doing that then mix it up. use a chair, put your hands together, ect. something to shock your system and wake it up.

This usually happens when you have been using the same workout and your body is expecting it.

[james69]

try incorporating drop sets and find a spotter do some heavy (just) negatives every 2 weeks................great luck.....................FTW