I have been working pretty hard to get my power lifts up as much as possible. My squat is pretty decent, but over the last half year or so, I have been emphasizing my bench press. I have been implementing an upper/lower split twice a week, in which I bench heavy on the upper days (along with other assistance movements) and squat & deadlift heavy on the lower days.
I have grown to love this format, and I feel that I have progressed fairly nicely using it. I am currently benching 305-310 lbs. for a max set of 5 reps at 195-200 lbs. bodyweight. My aim for the rest of this year is to get that 5-rm up to about 350 lbs, which will be difficult.
My main question relates to something that I hadn?t experienced before, and I was wondering if anyone else had. I have been benching heavy twice a week for a while now, and I recently decided to cut my frequency back to once a week. I have found that when I take these extra days off, it has a negative effect on my bench performance.
I seem to lose some of that extra explosion and acceleration from the bottom, and I find it more difficult to control the weight on the eccentric portion of the movement. It seems as if I lose some of the ?feel? and that I am kind of out of my ?groove?. Often times I come up a rep or two short of what I could normally do on less rest.
In the past when I used to bench heavy only once a week, I would always come back really strong from a 7-8 day rest in between sessions.
I am assuming that my CNS has adapted to being able to handle additional frequency and that 7-8 days of rest may simply just be too much at the moment. The extra days off result in a loss of coordination on the lift and in a feeling of being rusty.
Has anyone else experienced this in the past or have any comments on what I have described? I know that there are a lot of very strong, experienced lifters on these boards, and I would greatly appreciated any feedback