T Nation

Problem with Barbell Bench Press

Last Monday, I was able to flat barbell bench press 145 for 5 reps for 2 sets, with each going to failure. So yesterday, I tried to do the same exercise with the same weight for 3 working sets, but with the goal of being able to do 7 reps on each set. However, I unfortunately was only able to complete 5 reps to failure on the 1st set, then only 4 reps to failure on the 2nd set, and then only 3 reps on the 3rd set. For the 3rd set, after I completed a 3rd rep, I felt like I was probably going to fail in completing another rep, given how I realized that at the end of the last rep the bar seem to be significantly slowing down unintentionally and the fact that I was only able to do 1 less rep on the 2nd working set than on the 1st working set.

As a result, I decided to end the last working set with just 3 reps. Furthermore, I went to my Hapkido class the day before yesterday and we did a lot of punching, a couple sets of about 10 diamond push-ups and a couple of sets of 20 dips on a bench. In addition, I also did a full max-effort lower body workout from the WS4SB program on Tuesday, which actually I usually do on either a Friday or Saturday of the week.

So, I wonder if doing those exercises during my Hapkido class along with doing the Max-effort lower body workout on Tues. had affected my bench press performance on Thurs., or if I need to do something like Rippetoe explains whereby I would decrease the load on the bench press for a few workouts until I have recovered enough to go back to the weight that was missed, 145 and then be able linearly progress on the exercise again for at least several more workouts.

So you killed it in your karate class and had a shitty bench session… yeah no shit, your lucky you got the work you did do in. Look, most folks cannot serve two masters. For example, I love mountain biking. But when I ride, my squat numbers are off. I’m ok with that because I’m not paid to lift weights and I have no meets planned. When I’m going for a PR, I don’t ride the bike before I squat. It’s really that simple. NO you don’t need to start program hopping, that is unless you are on some shityy program to start with, which you didn’t say.

Have you figured out your specific bench press weaknesses like we discussed in your beginner topic?

Of course it affected your bench. That said, I see another problem:

[quote]Bull_Scientist wrote:
Last Monday, I was able to flat barbell bench press 145 for 5 reps for 2 sets, with each going to failure. So yesterday, I tried to do the same exercise with the same weight for 3 working sets, but with the goal of being able to do 7 reps on each set. However, I unfortunately was only able to complete 5 reps to failure on the 1st set, then only 4 reps to failure on the 2nd set, and then only 3 reps on the 3rd set. [/quote]

Perhaps I’m missing something, but you did 145 lb for a total of 10 reps (5 reps, 2 sets) and that was to failure both times. Then you tried doing the same 145 lb for a total of 21 reps (7 reps, 3 sets). How did you expect to get two more reps to failure on the first set, then repeat that feat for two more sets? I’m sorry but while confidence is one thing, there’s either something I’m missing or you’re delusional.

Run WS4SB as written for 6 months. It’s a great program for weak skinny bastards. Report back after, and don’t become discouraged just because you have one bad session or a couple less-than-stellar weeks.

why not just do something simple and straight forward, and eat alot. i dont understand why youd do westside, especially benching 1 plate a side basically. your technique will be shit and not doing the lift often/maxing out all the time will not help that. all you need is more food and not overcomplicating things. i know the more complicated things seem like they should work better but they dont

[quote]Paul33 wrote:
why not just do something simple and straight forward, and eat alot. i dont understand why youd do westside, especially benching 1 plate a side basically. your technique will be shit and not doing the lift often/maxing out all the time will not help that. all you need is more food and not overcomplicating things. i know the more complicated things seem like they should work better but they dont[/quote]

Man dont even try to talk sense into this one. Overcomplicate is literally his middle name.

Ha point taken.