The title sounds a bit cliche, which is partly why I put this up in the beginner forum. I wanted to try and avoid as much flame as I could. I'm not really a beginner, as I've been in the weight game for years and I've been reading T-Nation fairly regularly since the beginning.
Circumstances of life kept me out of the gym for about 3 years, and I've just gotten back into it for the last 2 months, so I'm a born again lifter. I've been training regularly and the diet is good. But I've had a problem with my bench that I was hoping for some advice on.
First let me start by saying I haven't set any goals yet. I started small with the only target being the act of going to the gym and eating right. I'm doing a very basic routine, a 3 day split, mostly 5x5.
- Ham Curls
- Calf raises
- pulls ups
- bench press
- bent over rows
- dumbbell military press
- upright rows
Again, I didn't have any goal as far as gains were concerned. I wanted to see where things went and make adjustments and goals after seeing where I was at. I've been making some great newbie gains and basically batting 1000 on almost every workout (adding weight or reps on every lift).
My squat has been my biggest gainer, starting with poor control and at 135lbs, and gaining to a clean, good form, ass to the grass, controlled 225lbs in the last 2 months. I really feel myself getting back into things like I was years ago, but my bench has hardly progressed at all.
I've added maybe 10 lbs on to my meager 135lb bench I started with. 3 years ago I was benching 240 at my strongest. I know there are many articles on how to bench HUGE but I didn't want to start a specialization program until I had hit a plateau with most of my lifts.
I am assuming I'm doing something wrong, or I'm missing something but I'm drawing a blank considering everything else is moving along so nicely. I always make sure my form is top notch and my tempo is good. My triceps are doing great and I really feel the lift in my chest.
Each day I come in and throw down some great numbers, feel good, then I move on to my bench and it's the same story.