Whats up everyone. I'm trying to reach 225 for three on the bench. Currently, I'm at 195 for three and 205 for one. Those are completely unassisted full reps. I'm a little worried about plateauing. I eat often and healthfully. I haven't been benching for long, probably about two and a half months now. I could barely do 185 not too long ago so I know I've made progress. When should I worry about plateauing and if I do, how should I combat against it? Thanks.
Are you working to failure? How often do you up the weight?
By how often, do you mean if I up it weekly?
Drop your weight by 20%, stop working to failure, up your weight every workout by 5 lbs until you stall, then do it again.
For chest, I'm doing sets of threes at the moment. I work to failure and I do incline bench, decline bench, and flies.
If you cant complete a set or plateau then go back down on weight just a little bit and work back up. Thats what I was told to do for squatting
Two things: one is that the pecs are a difficult group (no, not just one) of muscles to get growing, so 205 for a 1 rep max isn't too shoddy. Second, in the bench, the last third/quarter of the movement heavily relies on triceps. Are you working these as well? Dips are an excellent follow up exercise which work both the pecs and the tris (more pec of you look down, more tris if you try to straighten up). The advice from the other men is excellent, hit a plateau, so back off to 70 or 80% then work back up, and beyond.
Chances are your bench press technique needs a lot of work. Reason I say that is, well, because it's true for 99.99% of people who are not elite lifters (myself included to some degree). Try this link: http://tinyurl.com/bmdhgua (made tiny, it was long). This is Dave Tate describing the proper setup for bench press. Despite the salty language, he gives a great tutorial on getting the proper setup.
Any linear progression program should get you to 225x3 eventually. Given where you're at and where you want to be, look into Jim Wendler's 5/3/1 program (block periodization, modified). You should be able to run that for a long time before you hit a plateau. Unless you're 6'5 150 and scratch your knees without bending over, or a tiny, tiny person, 225x3 should be attainable in a very short amount of time given proper training and nutrition.
Make sure you're not just focusing on your bench. Make sure you're pulling...A LOT.
For credibility's sake: I bench 390 and after five maximal effort attempts (the final being 400 and missing), I put up 225x28 at 5'7 195. So feel free to ask me anything you like about programming, technique, nutrition, lessons learned, etc. I'm currently rehabing a non-sporting related knee injury, but my goal is to total Elite in the 198 class in my next meet (combined 1495 in squat/bench/dead lift). Right now I'm 105 lbs. away.
What are you doing for your knee? I jacked up my MCL and the sports medicine dudes gave me isometrics to work with.
I actually got a deep thigh bruise. The swelling accumulates in the knee, so there isn't any real structural damage, just limited ROM and a lot of pain. I got it drained and some cortisone injected a few weeks ago and that helped a lot.
Depending on the degree of injury to the MCL, isometrics can be effective as a way to begin to restabilize the joint. I have no qualifications to suggest a treatment plan for your situation, but if it were mine, I would manage swelling and inflammation with the old RICE formula (and some Ibuprofen) while working on increasing my pain free ROM. I'd start with really light leg curls and box squats, then as those improve incorporate leg extensions and eventually free-bar squats.
Sports Medicine guys are pretty good. In many cases better than the doctors. They are used to getting athletes back into shape to perform instead of "hey, don't do that again."
I just stretched/strained it. I didn't tear it. Even still, my knee would dislocate just walking normal. Wore a brace just for daily duties for a couple of months. The isometrics helped, but that's where the advice ended. Did that for a few months until I could flex without pain, then some body weight step ups and squats and lunges from a program I found online from a sports medicine place in Massachusetts.
Since then I've been using a dumbbell program because I figured it would allow max ROM while still lifting. Just started StrongLifts 5x5 to start everything over. I figured the empty bar is ~ to the vest+ammo I've been lugging around for the last six months. Good place to start as any.
Anyway, just wondering if you knew any rehab programs.
Thanks for the reply dude. I had a bud check out my form and he says it needs a little work. I'm going to concentrate on form next week. I'll keep you updated as time goes on.
Matt, where's your bench at?