So I have been lifting for about 2 years now, made excellent progress on my squat and deadlift (340 and 380 1RMs respectively) but I am completely stalling out on my bench (215 1RM, on a good day). I’ve taken multiple approaches to this over a period of time, most recently taking a full month off flat bench and focusing just on incline / decline bench as well as upper back building.
After this month my bench may even have gone down. What are some other options for me to bring my bench in line with my other lifts? For reference I am ~185 lbs, 6ft. If more information on my training regiment is needed, please let me know so I can fill in the details. Thanks for any and all help![/quote]
You realize that if you need your broken car to be fixed, you don’t just bring your right front car door to the repair man, and tells him: My car is not working.
Two years in training no lifts should ever stall. I suspect faulty training methods. What you describe is not uncommon, and for natural trainees this is most often a result of training the bench press too hard, or eating too little, or both.
If you start studying powerlifting methods, and read up about the bench press, you will start to realize that you are doing things wrongly.
I’ve been training for almost 10 years. My bench was stalling for long periods of time when I started training. Why? Because I trained too hard too often, and ate too little food!
Your key words are: Food and more food, and proper intensity management (ie. powerlifting methods)…
If you want a no brainer easy methods, you could just skip all upper body work for 14 days, to get fully recovered, and then do the smolov jr. bench press program (cut the numbers of sets in half, or do it as is), and add some rows as well, and your bench press will once again increase.
The point is: After 2 years at your level, there is no reason at all any lift should stall. It is a matter of finding proper training methods.
And oh… food, food and more food. If your bw increase, so will your bench.