Ok I’m new to the site so go easy on me if I have not posted In the right place or any other mistakes I may make whilst putting this together!
Little about me , I am 29 years old been training since I was 17 but only learnt how to actually train and diet when I was 26. OK so I’m 75kg max squat 120kg always below parallel, max deadlift 180kg with good form (so I’m told) bench…90kg.
Now I have been stuck on bench ever since I can remember. At the age of 26 I could bench 80kg
Currently in her majestys establishment and have been since 2015 but 6 months ago this was my diet for about 1 year. 8am porridge and 4 boiled eggs 10am peanut butter on toast 12pm rice with chickpeas and half a tin of tuna 2pm 4 weetabix 1 protein shake 4pm rice with chickpeas and half a tin of tuna. Gym at 6pm straight after gym 7pm coco pops and protein shake 745pm half a chicken with rice and mix veg 10pm 3 eggs scrambled. This diet coupled with 2 different training programs that I did throughout the year packed on some good size (bulky) aswell as strength. I entered hmp at 65kg 6 months ago I was 85kg. Now I have entered a new establishment and the food is not the same…
I am bow 75kg but have some how managed to keep the strength I had. I was under the impression that if I loose weight my strength would go (it did a little but I kept training and worked it back up again). The training I have been doing is percentage training which is basically 10 reps 5 sets at 60% then the following week 8 reps 5 sets at 70% then 5x5 at 80% 5reps 3 sets at 85% then 3x3 at 90%.
This program (I have written it as clearly as I can remember) worked for my squat and deadlift but not for my bench. I then changed the program for another and my bench did not improve but but squats and deadlift did. I have recently met a professional power lifter along my travels and he has recommended 5 reps 3 sets on a weight you can do, once you complete it you add 2.5kg each side and then you go again 5 reps 3 sets. If you don’t get all the reps you have to do it again the next week. Same rules as the other programs I did.
The other day I went to do my bench press and put 30kg a side on the bar (80kg total) now I have been stuck on this 80kg for over 2 months now and I really thought I had the 5 reps 3 sets but I got 2,1,2. I felt so raged and pissed off I could not get it.
I have tried so many other different methofs of training and taken loads of people’s advice to the point I just think none of them know fuck all. I’m sure my genetics have something to do with it but I just want to get to 100kg. Loads of guys have said jump on gear but I want to hit certain numbers before I do that and I’ve got them for squat and deadlift but not bench.
I have no idea what to do , if anyone could advise me that would be great. Thanks