T Nation

Need Help Breaking Plateau

I’m here trying to improve my goals on Dead Lift, Squat and Bench Press. I’ve been lifting for the past 2 years. I go to the gym 3 times a wk. Mon-chest/tri’s Wed-back/bi’s and Fri-legs/shoulders. Current workouts for the core exercises are reps of 12,10,8,6. I’ve recently hit a plateau on Bench Press and can’t get over 290. I’v been stuck at this weight for the past 6 months.

Current maxes:
Dead Lift- 475
Squat- 350
Bench- 290
My Weight: 200

My goals are 5 plates for Dead Lift, 4 plates for Squat, and 3 plates for Bench. About to add 1 maybe two more days in that schedule. I also heard the 5x5 workout was good for breaking plateaus. Any advice or opinions??

Lot’s of great programs out there. Pick one. In general, keeping your sets at 6+ reps is not going to allow you to push your maximum strength. You need to lift heavier more regularly.

[quote]t-kil wrote:
I’m here trying to improve my goals on Dead Lift, Squat and Bench Press. I’ve been lifting for the past 2 years. I go to the gym 3 times a wk. Mon-chest/tri’s Wed-back/bi’s and Fri-legs/shoulders. Current workouts for the core exercises are reps of 12,10,8,6. I’ve recently hit a plateau on Bench Press and can’t get over 290. I’v been stuck at this weight for the past 6 months.

Current maxes:
Dead Lift- 475
Squat- 350
Bench- 290
My Weight: 200

My goals are 5 plates for Dead Lift, 4 plates for Squat, and 3 plates for Bench. About to add 1 maybe two more days in that schedule. I also heard the 5x5 workout was good for breaking plateaus. Any advice or opinions??

[/quote]
You should try the 5 X 5 and also you need to hit those target lifts more often… squat mon, wed and fri and bench tue and thurs… I got strong ass hell doing that in high school… Obviously you have to add in the auxiliary lifts with that but I’m just being quick…

You have some great numbers. Check out this. http://www.westside-barbell.com/ Read the articles, and absorb EVERYTHING. Hell, some of those you should read, then reread a couple hours later.

are you only able to train those days? or can you do more?

[quote]joebrandenburg wrote:
are you only able to train those days? or can you do more?[/quote]

I workout around noon on these days. I could possibly fit another workout in the afternoon or the following day. I’m about to start on weekends.

[quote]t-kil wrote:
I’ve recently hit a plateau on Bench Press and can’t get over 290. I’v been stuck at this weight for the past 6 months. [/quote]

Buy a set of mini or monster mini bands and do reverse band benches. You’ll probably be able to rep your max 2-4 times that way. This will let you get used to playing with your max and help you get out of the mental rut you are in with that weight. If you don’t have anywhere to do rev band presses maybe consider getting a slingshot or a Titan RAM.

MAybe work on your back too. Big bench = big back.

You seem to be also training like a bodybuilder based on what you wrote. I bet that if you warmed up to intentionally max out you’d do better than that 290.

do you actually train those lifts or do you train body parts. if you train body parts, stop, and start to train the movements. train the skill and you will get better.

also, do you deload? do you do prehab for your shoulders? do you bench with tight lats, squeezing your traps and pulling down your shoulder blades, and tucking your elbows with a good arch? how strong is your bent over rows?