I’ve basically been plateaued in the bench (within a small range) for the last three years, at 270-285 at a bodyweight of 205-210. Three shoulder separations (football and rugby) haven’t helped, but they also haven’t kept me from lifting heavy for the majority of the year.
Feel like I’ve tried everything, from that crappy Critical Bench Program to linear progression to Westside style training for the last four months. Nothing has done more than raise it temporarily by five to ten pounds, even as my other lifts have progressed.
Been lifting about seven years altogether, and I know my bench sucks for that amount of time, though I guess I could barely get 100 lbs. for a few reps when I was a skinny teenager. It’s also my major training goal, especially because I’ve only just been able to deadlift and (front) squat again after ankle surgery and then sciatica.
I don’t want to just gain weight and improve it that way, don’t want to be above 215, tops, for cardio reasons I don’t want to get into, not the typical narcissist abs stuff you see on the photo forum.
Should I be trying Russian volume programs, stick with Westside (despite minimal results so far), basic stuff like 5x5? Just at a real loss, and getting frustrated, 315 has been a goal for far too long.