Ok, so for the past 6months+ I've been stuck at repping 185lbs on flat and incline. So in Aug I decided to do some strength training. For about four weeks I was doing a workout of 4sets with 6,6,4,2 rep scheme. I had gotten up to 235lbs on the last two reps. Then because school started kicking my ass I decided to do the 5x5 program till my schedule got back in order which lasted about two weeks. I didn't see any real gains using the 5x5.
In all it was about 6-7wks of strength training.
So yesterday I hit the gym with the plan to go back to volume training to gain size again.
I go to the incline bench and think 205 will be fine to start off with. I pick it up and can barely squeeze out 6reps. I'm pissed at this point. I take off the weight put 185lb on there and can barely squeeze out 7reps. At this point I was beyond pissed and a bit discouraged. I did another two sets, both barely getting 7reps with 185 and leave the gym, sad and angry.
I seriously don't understand wtf happened. 3wks ago I was getting 215 up 6-8 times per set. I don't know if maybe the 5x5 screwed me over or if I just need to take a rest and start back Monday.
If I didn't genetically have a large chest, my body would be severely disproportioned. I look like I've got the chest of someone who can throw up serious weight, but alas I can't.
My 1RM on DL's is 355
My 1RM on Squats is 300lbs(I've got a bad back. bulging disks and such)
So by those numbers I would think I'd be able to push around some decent weight on chest, but no!
What I want to know is what can I do to get some serious strength gains on chest and keep them!!
I was thinking about doing something like this for the next 3-4wks on chest days
Incline BB Press: 8sets 2-3reps
Flat BB Press: 8sets 2-3reps
and maybe some flys or something.
I NEED to improve my strength on bench. It's where I am the weakest and I'm not going to be able to get my chest any bigger by pushing around 185 for the rest of my life. I want to be able to at least rep 225 6-8 times without a spot.