Ok so I need some advice on breaking my plateau in my bench. I had done a 10x3 for several weeks and was able to do 225lbs for all sets without any spot and could do 245 for about 3 sets and then need spots on the rest.
When I came off of it and went back to volume, it didn’t seem to transfer over. I’m still stuck at 185/205.
What do I have to do to increase my bench and retain the gains?
Any suggestions as far as a routine or exercises that will have me breaking this damn plateau would be much appreciated.
I’m strong in all my other muscles/lifts, but my chest is my weakest point, but visually you wouldn’t be able to tell because of my genetics.