Looking for insight on how to break through my bench plateau. 405 has been my nemesis for over 2 years. No matter if I drop to a 340 bench over the summer or not, I can quickly get back to the old 4 plates. My frustration is that I get stuck here for months on end with no movement.
I lift raw, so am looking for ideas on how to pop this up to 455 by december while not having to gain more weight. What tactics did you big benchers use to get past this plateau? Current training was bench to max, then 7 singles at 90% followed by heavy dips bw +135 for 3 sets of 5, and some decline db tri extensions with whatever i could handle for the day. Day 2 was cg bench for some mid range reps, tri pressdowns and that was it. Have done 8x3 on the incline with similar assistance work...and some 5x5 on the decline with similar assistance work.
I superset back work with all the bench and tri work. Heavy rows, pullups, db cleans, all the goodies.
Any insight is greatly appreciated. Thanks and good lifting to all!