Ok im ill be 17 in March. Been lifting regulary since last January. I started out doing a beginners program for about 4 months, then i switched to the HCT-12 program (or whenever it came out) and ive been satisfied w/my progress. Ive gained 20 lbs since then, and im up to about 202.
I decided my chest was lacking, so i worked my chest 3x's a wk. I would bench the first 2 and for my 3rd chest exercise id do flyes. I told myself that it was fine, my body'll adapt to it. But i dont think it ever did. Last month i hit 225 for 6, but failed on the 6 rep, and did the 2+2+2. Then it was my deload wk and i felt alot weaker, i had to go back down to 210. Now when this happened i stopped working my chest 3 times a wk and kept it at 2. And now today i was supposed to hit 220, but i could only get 3. So i needed a spotter for the last 3, but i was able to hit the 2 2 2.
Idk whats going on, all my other lifts are goin up fine. The only thing i can think of is 1) training my chest 3xs a wk 2)I need to switch up my program, bcuz i have been doin this for 6 or 7 months. 3)i need more rest.
***As of now im goin to rest for my 4th workout of this wk, and take a deload next next wk. I need some help on this. And i can provide pics if neccessary.
***How train. I work up to my 6 rep max, then rest 30-90 sec and do 2 more reps. then repeat 2 more times. For a total of 6 rest pause reps.
My lifts, all 6 rep maxes-