T Nation

Help With Bench Progression

Hi folks,

I’m having trouble with my bench press. I had started at 5 x 3 and worked up to 5 x 5.

Once i got 5 x 5 it went to hell the following week - very difficult to meet the previous weeks rep scheme.

So i added 2kg and went back to 5 x 3 but even this is really hard.

At the moment i’m dieting (down 32 lbs so far) and wonder might it be due to this? On the other hand my reps on many other exercises are going up as well as weight in other exercises.

Any thoughts on what i should do? Go higher reps for a while or 5,4,3,2,1 system?
Any help/advice appreciated.
cheers
Ryu

Well yes, if you are dieting down and restricting calories it can be hard to make strength gains.

D

[quote]Ryu wrote:
Any thoughts on what i should do? Go higher reps for a while or 5,4,3,2,1 system?
Any help/advice appreciated.
cheers
Ryu
[/quote]

Get away from what is not producing continual, sustainable progression. If you have been training low reps for an extended time, YES, switch it up.

I hear you. 3 x 6-10 coming up.

Are you working your back also (bent rows and pullups)? What about squats and deadlifts? Eventually a weakness in any other core and supporting muscles will stop your progression in bench.

For routine try something completely different for a while:

  1. 2 sets of 15
  2. 2 sets of 12 flys after your bench press
  3. 2 sets of 12 triceps isolation exercise after your bench press
  4. layoff and rest for a week
  5. a set of flys followed by bench press with no rest for a few weeks
  6. inclines for a few weeks
  7. dumbell bench press for a few weeks
  8. weighted dips for a few weeks

I could think of a few dozen more options

[quote]dswithers wrote:
Are you working your back also (bent rows and pullups)? What about squats and deadlifts? Eventually a weakness in any other core and supporting muscles will stop your progression in bench.

For routine try something completely different for a while:

  1. 2 sets of 15
  2. 2 sets of 12 flys after your bench press
  3. 2 sets of 12 triceps isolation exercise after your bench press
  4. layoff and rest for a week
  5. a set of flys followed by bench press with no rest for a few weeks
  6. inclines for a few weeks
  7. dumbell bench press for a few weeks
  8. weighted dips for a few weeks

I could think of a few dozen more options[/quote]

Agreed, a lot of heavy back work helped bring my bench up.

D