EDIT: Progress report for anyone interested
Well its been a month and all I can say is results not typical. I changed DE day to RE but still used bands on my main exercise, just not all that fast. I threw in 5x5 dumbbell work and added in shoulder work on both ME and RE days. The isometrics didn’t seem to do much so halfway through I started taking 5RM followed by 3RM for a little higher ME volume.
10 lbs increase every week on EVERY single movement, main or accessory. And yet, instead of getting harder each week, its gotten easier. the first week I pushed as hard as possible and had too many misses, but since then I’ve made progress every day and it was easier every time. what started as 6x4 @135 plus bands and hard to finish became 6x4 @165 plus bands moving like speed weight again.
This all happening while trying to cut weight. Thats another story in itself. I’ve cut calories, cleaned up my diet, started taking HOT-ROX and bcaa’s. haven’t lost a pound but I have lost 2 inches of my waist and actually gained 5lbs lean tissue. weird.
Thanks to all for the responses and advice, and a specific thanks to Hanley, your advice was just what the doctor ordered.
I’m starting to run out of ideas for my bench. I’ve been lifting for about a year and a half now. Today I pressed 245 and missed 265 twice. Over a year ago, about 4-5 months after starting to lift, I pressed 205.
Meanwhile I’ve had great success with squat and deadlift. 430 and 450 respectively, from 185 each when I started.
So heres what I’ve tried so far. I pretty much have tried the same things for bench that I do for squat, although they obviously are gonna need to be trained differently since it hasn’t worked so far.
To start out I would do 10x3’s as heavy as i could, that got me to 205, where i got stuck for a few months. then i switch to powerlifting style training. I’ve been doing max effort days for probably a year or so as well as speed work with bands and chains. It all works great for the squat but my bench is stubborn. I never really felt like the speed work was doing much for my bench.
As far as technique, I always stick at about a 2 board height, in fact, off of a 2 board i can triple 265, but gimme a 1 board and there is a huge drop off.
I use the max legal grip, have tried close and medium but I’ve got long arms and I find the shorter stroke helps.
I’ve tried straight line westside style bench, but currently use more of a big arch and bring the bar higher towards lockout. This is just more natural for me, but honestly I find I press about the same either way.
So does anyone have any idea what might be holding me back?
If any other info is needed please ask. And thanks for reading the long post.