UOFH you are a genius.
I have not been doing any direct barbell flat bench assistance exercises on chest day since just about forever
Only extra exercises I have been doing is maybe one rep out set every once in a while after the ME set and close grip bench as first assistance exercise after shoulder pressing since I throw in tricep work on shoulder press day.
That has to be the reason for no improvement and is something I never thought of. I've been beating my head into the wall thinking about just about everything but that.
My chest assistance has consisted of heavy dumbbell incline presses, heavy weighted dips, 4-5 sets of light weight flyes for a stretch at the end and that's about it.
Im going to forget about dropping flat bench as ME keep doing it as prescribed and instead right afterwards do about 3 sets of rack presses with pins about 6 inches above my chest in the 3-6 rep area increasing the weight each set to eventually have it calibrated to go from where I can handle 6 reps, 4 reps than 2-3 reps without having to warm up since I just did flat bench.
Move on the close grip incline bench with a warm up and 1 or 2 working sets of 3-6 reps depending on how I feel.
Than go on to the dumbbell incline bench and do 2 sets of 10-12 reps nowhere near max effort just to keep practicing this movement since it's really going to kill me not to go heavy on these because I work out in a crowded gym and doing this excercise is an ego boost and gets a lot of jaw lowering/comments.
I will stick to this plan until need for further evaluation where I can throw in things like floor presses, board presses, benches with pause and bands as tools.
Any comments/suggestions about proposed changes would be appreciated.
And I was not incline dumbbell pressing, flat dumbbell pressing, military dumbbell pressing, close grip benching, and benching all at the same time. Not all in the same workout at least. Yes all those in same workout would definitely be a disaster. Those mentioned exercises are split between bench and shoulder press day excluding the flat dumbbell pressing which was only done a few times just when I started pondering my flat bench issue.
And I have been working on increasing my stength in everything else the reason I was thinking in terms of everything else is because I was more likely to come up with the idea that some type of force on a parallel universe is causing me not to improve my bench rather than not enough direct barbell flat bench related exercises.
About the strict military press going up = bench going up that really got me thinking too. My strict military press really sucks and I have always done dumbbell and not wanted to change and being honest with myself it's due to ego reasons same as previously stated about why I love to incline dumbbell press. I actually have been running 5/3/1 on DB military presses and doing that day sort of that/ triceps/ accessory day. I know that's probably retarded. Changing the shoulder dumbbell press to strict military press or push press and adding as an accessory movement as is listed on 5/3/1 with body building assistance on the Jim Wendler interview on here is something I've wanted to do for a while but haven't and will hold off on for a little while due to the fact that I love dumbbell military pressing when I am fresh and have been setting rep PRS on it.
The comments have really helped me thanks for looking at the log book.