My bench press progressed steadily from 110lb 5x5 to 220lb 5x5 (265lb 1rm) over the course of exactly 2 years since starting working out but for just over the last year it has stagnated and I haven’t added a single pound, despite increasing bodyweight by 15lbs and adding significant strength in rows, core, deadlift and squat.
Over this year of stagnation I have been working out pretty much as I always have, with usually 2x chest workouts a week. Most often my routines have used 5x5 bench press once a week and 3x10 incline DB press but I have experimented with 8x3 bench press, 4x8 bench press and 3x chest workouts per week and it just doesn’t seem to be improving.
I have recently read Chad Waterbury’s muscle revolution and I found the extra bench variation exercises he suggested in his bench routine very interesting (supramaximal hold, partial press, bottom isometric hold).
However, I always thought that those specialist exercises were more designed for lifters with very good lifts already and I think 265lb is pretty weak.
Should I experiment with these variations or am I better off sticking to basics? And if so what do I need to do? More volume? More variety? I guess I’m just a bit stumped as to where to go from here and I’d be grateful for any advice. Thanks.