I have been lifting for 16 years. I've done pretty well for myself, i'm in elite in nearly all categories of the major lifts. However, i'm stuck at 265x5x5 on bench.
I do 6 weeks of strength (5 reps) then do 6 weeks of bodybuilding (8-10 reps).
Sample Strength workout: (12 sets)
5x5 flat barbell
5x5 incline barbell
5x2sets decline barbell
Sample Bodybuilding workout: (15 sets)
4x8 flat barbell bench
4x8 flat dumbbell bench
4x10 cable flies
3x10 decline barbell
I've been stuck at 265x5x5 for a few months, getting frustrated.
A few questions:
1. Am I doing too many sets of strength? I typically do 5x5 but will do it on multiple lifts (example incline and flat barbell) then throw in a set or two of another strength exercise after that, totaling 12 sets of 5 reps per bodypart per day during my strength training phase. I only train chest once a week, per my split above.
- Any other advice anyone could give me would be greatly appreciated.
Here are my current lifts if you're interested, note that I cannot do squats/deadlifts anymore due to spondylolisthesis. Did front squats for awhile, but ultimately had to listen to my body and stop.
Bench: 265x5x5 (I haven't maxed in a long time)
Weighted widegrip Pullup: BW + 70lbsx5x5 (all the way down, all the way up, scapular pullup)
Weighted Dip: BW + 180lbsx5x5
Standing No bounce barbell press:165x5x5
Front Squat: 245x5x5 (all the way down)
All I take is protein and occasionally creatine when I hit a wall.