Hey guys, basically, I’ve lost 10% of my bench pressing strength in 5 weeks and I don’t really know what to do.
I’ve got around 5 years of consistent gym experience, and started out super weak (4kg DB Bench for 12 reps was my best on day 1) but have made decent progress since.
Recently I did an 8 week strength block mainly focussed on lower reps, followed by a 7 week cut, a 5 week volume block, and am now 2 weeks into another intensity block. I somehow lost my strength through the volume block. I’ll attach my programs
During my first intensity block I upped my bench by 1kg per week from 90kg to 96kg for 5 sets of 3.
My best bench performance was either the 5×3 @ 96kg, or two weeks later (in the first week of the cut) with 2 sets at 97kg for 3, and 3 sets for 2 reps.
Over the 7 weeks of the cut I lost motivation, and started dropping sets so I wouldn’t drop days in the gym. I finished the cut benching 3 sets of 2 @ 97kg.
I then did a 5 week volume block where I aimed to do sets of 8 for Bench press. I couldn’t bring myself to drop the weight below 80kg so my first workout was for 3 sets of 8,6,5 reps. Over those five weeks, the best I got was 8,7,5 reps. My bodyweight went from 76.4kg to 77.7kg (168.4 - 171.3lbs) over those 5 weeks.
(For the first 3 weeks I was doing a total of 24 pressing sets per week. In week 4 I thought this was too much and dropped the overhead pressing from Monday and Friday, which made it 18 sets)
Now I’m two weeks into the intensity block and first week in I barely got 3×3 @ 90kg, and it hasn’t improved in week 2. At this point I’m sick of it and thinking of putting bench on the backburner and just focussing on my lagging OHP instead.
I really don’t know what to do tbh. Have you guys ever experienced this? How would you go about progressing from here?