T Nation

My Benching Problems

This is my first post here, I’m brand new to this website and I was looking for some advice or help. I am a 16 year old Powerlifter. I am in the 181 class, supported and raw divisions. I lift with USAPL and APA and I do hold 1 state record and have broken 2. I was going well with all my lifts and all of a sudden my bench and squat dropped while my deadlift increased. I was able to bench 405 but all of a sudden lost it.

I started to focus on my bench, doing it 2-3 times per week because how aggravated I was with the drop. I haven’t had very much success with this lift. I am doiing 5x5 as my working set, with what used to be 315, now doing 255.Any information you can provide is greatly appreciated. Thank you.

did you try deloading? Have you had any sleeping or not eating enough issues? Thats a pretty drastic drop

hey man, 405 at 181 is a pretty sick bench, I’m trying to hit that at 225.

from the sounds of things you’re doing your own programming and in my experience that never works with a young lifter, ie overtraining. I highly highly recommend doing the sheiko programs, it’s a 3 day a week 3 lift routine, but you can just take the bench portion out and do that, and it’s extremely effective. When I first looked at it, I thought it was way too light, but trust me, it’s hard and builds your bench up like crazy. Many if not all the top russians use it to one degree or another.

google sheiko programs, and the ones on elitefts.com should pop up. Start with program #29 and go from there.

Best of luck dude.