I’m a 210 pound 6’2 tall weakling but during the last past half year I have been getting stronger. But now the mother of all egoistic lifts, the bench, has stalled on me.
My current lifts (up since August):
Bench 105x3 (85x5)
Squat 145x5 (120x5)
Front squat 105x5 (90x3)
Military 70x4 (50x5)
Dead’s 160x5 (140x5)
These are kilos, multiply by 2.2 for pound if needed.
Every thing else is still going up steady, including incline bench 85x8 at the moment and close grip bench 90x10 at the moment. But my regular bench has been stalling for 4 weeks now. I always get the 3 reps but the 3rd rep is always extremely heavy and near failure. I got 100x5 ok and the minimum increase is 5kg at my gym.
I had great progression on Madcow’s 5x5 but it killed my lower back after 3 months and now I’m going a W4SB style program with front squats and romanian dead’s (I can only train 3 days a week at the moment):
Bench warm up and ME 1 x (3 to 5 reps)
Incline bench 4 x (4 to 8)
ROW 4 x (6 to 10 reps)
BICEPS EZ bar curl 4 x (6 to 10 reps)
Seated DB clean 3 x (12 to 15)
Front Squat warm up and ME 1 x (3 to 5 reps)
Hack squat 3 x (6 to 10 reps)
Romanian dead’s 3 x (6 to 10 reps)
Standing calf raises 4 x (12 to 20 reps)
CGBP warm up and ME 1 x (3 to 5 reps)
Military 4 x (4 to 8 reps)
Tate press 3 x (8 to 12 reps)
Chins 4 x (4 to 8 reps)
Pull down 4 x (8 to 12 reps)
Eating plenty of calories (some days maybe waaay too much) and get about 200g of protein per day.
My goal is to become stronger. Size comes with strength.
Tips and suggestions on how to get back on the progression train to stronger are welcome.