OK guys, I’m in a similar situation with being plateaued on bench. I’m 6’0, 187, 7% BF. I’ve been stuck with a 225 1-2RM for about 3 years… but my deadlift is 545 1RM, incline the same as flat bench or actually more (235 1-2RM), and military 1RM 205. I only do really deep squats with 325 1RM (ass cheeks to ankles). I’ve gotten stronger on everything but bench in the interim.
After seeing a lot of posts on MFW about overtraining, about a year ago I decided to hit chest (and all muscles) once a week and only do 4-6 sets (2-3 heavy bench / incline on alternating weeks and 2-3 flys / pec deck). This got me ripped, but no stronger.
I’m not a powerlifter but I’d like to get my chest (well flat anyway) back in line. What should I try? In the last 3 years I’ve tried high reps, low reps, negatives, etc.