I’m 160lbs and my bench has been stuck in around 300lbs for 2 years. Usually I can push it to 300lbs in 4-6 weeks. After the deload week, my lift will drop about 10-15%, then I spend another 4 weeks, push it to 300lbs again. If I don’t deload, my lift drops anyway. I’ve used 5x5, 5/3/1, and other programs with different volumes and frequencies, have not helped much.
Any thoughts on how to break the plateau? Thanks.