I’m seeking advice on my current bench progress (or lack thereof). I should however, preface that I am on a cut (due to poor food choices and rampant dirty eating for most of my life, not because I’m chasing a six-pack).
While the caloric deficit certainly impacts the strength and mass gains from 5/3/1 (or any program), I’ve made minor gains in squat and DL over the last 3 months while my bench/OHP has not improved but not decreased.
Then this week rolled around and I actually got weaker in bench/OHP. This is alarming to me and my motivation has definitely taken a hit (I’ve never regressed on a lift while consistently training before). I am convinced I am genetically predisposed to lower-body development (great hip, knee and ankle mobility along with consistent mass/strength gains), but my upper-body needs special attention (I train upper just as consistently, but see virtually no gains and now for the first time, I’ve seen losses).
I am currently a 5’9" 170lb, 25 YO Male. My lifts are as follows:
Squat - 335 x 4
Deadlift - 345 x 5
Bench - 205 x 3
OHP - 135 x 3
I am currently 300 calories below my maintenance diet-wise and train using the most basic 5/3/1 template along with BBB and a few additional assistance movements on each day.
On upper body days I generally end with a HIIT session using a kettlebell or barbell complex.