Do you run and swim competitively, or just recreationally?
As to your bench, if you are just doing one session a week, working up to a single work set of 5, 3, or 1, then doing more volume, and or a second bench day could make a noticeable difference. Also, don’t get hung up on a weekly schedule. So maybe instead of benching once per week, you bench every 4-5 days. Also try adding some back off sets for volume in the 5-8 rep range.
I would say the same about your squatting, if only once per week, add more volume and squat more often. [/quote]
Competitively, long distance.
Trying to add more volume to all my lifts now - hopefully I respond well to that.
I did try Smolov Jr again at the end of last year to try and break through my plateau but whilst I did get stronger at higher rep ranges I didn’t see an explicit increase in 1rm strength.
My sticking point has been the same this whole time too. The bar comes off my chest and up for the first 5-6 inches pretty quickly but I stall right after. Not sure if this is a form issue or not.
I’m definitely starting to think that unless I fill out my lanky 185lb 6’ frame I’m not going to see much improvement in my bench and deadlift.