Author Topic: Trying to break a plateu can anyone help?? (Read 5101 times)

Painlayer420 · « **on:** June 03, 2006, 12:44:20 PM »

I am currently 170Lbs and can only push out 150-160 for my regular benching. About 200-210 would be my 1 rep max. i want to be able to atleast bench 175 comfortably. does anyone know a good powerlifting routine to break this plateu??

brianX · « **Reply #1 on:** June 03, 2006, 01:20:27 PM »

Do heavy triples, doubles, and singles. Bench twice a week.

Ursus · « **Reply #2 on:** June 03, 2006, 01:47:36 PM »

i agree bench twice a week. tho drop weights down to maybe 145lbs. every 2 workouts add 5lbs till u are surpassing ur previous best. its tough to be patient but works. gives urself a lot of momentum to break that plateau

Painlayer420 · « **Reply #3 on:** June 03, 2006, 03:28:51 PM »

What exactly are triples and doubles??

LiftBig · « **Reply #4 on:** June 03, 2006, 06:19:35 PM »

Quote from: Painlayer420 on June 03, 2006, 03:28:51 PM

What exactly are triples and doubles??

Reps

Painlayer420 · « **Reply #5 on:** June 03, 2006, 09:27:48 PM »

Well to break this plateu should i still do a standard chest routine or just focus on heavy benching for a couple weeks? Or just incorporate the heavy lifts into a shoulder or back day possibly?

Painlayer420 · « **Reply #6 on:** June 06, 2006, 09:23:57 PM »

Thanks for the............ great help guys............. Really

onlyme · « **Reply #7 on:** June 06, 2006, 09:55:41 PM »

If you are stuck on your bench and you have tried just about everything. Start working on your triceps. Work them very very heavy. No more than 6 reps of anything. But that last rep has to be really hard. In two weeks your bench will go up. And every chest workout do your peak for one rep even if you need a spot. Then start benching.

Painlayer420 · « **Reply #8 on:** June 07, 2006, 09:47:17 AM »

Thanx man i really do apptrciate that ny tris are a little out of balance with everything else

haider · « **Reply #9 on:** June 07, 2006, 03:22:41 PM »

for beginners, nothing fancy, just some linear wave loading, meaning you start out your training routine at light loads and build up week by week, 5- 10 lbs at a time. For example if your 5 rm is 160

week 1:145
week 2:150
week 3:155
week 4:160
week 5:165 PR
and so on
you can go abt it in many different ways but u get the idea.

kicker · « **Reply #10 on:** June 07, 2006, 04:29:21 PM »

My bench has been has been stuck awhile now...315 for 6 on a good day. My goal was to get 8 reps; I think strength in the delts aren't up to par. Someone mentioned BNP's will add lbs. to the bench but I've always found that movement uncomfortable due to the lack of flexibilty in the shouldle girdle.

Ursus · « **Reply #11 on:** June 08, 2006, 02:07:13 PM »

i aint as strong as you but what im about to say may make sense.

if the top third of the movement is lacking then ur tris need work
if the middle third is lacking then ur delts are the prob
if bottom 1/3 is tough then chest prob.

how about dbell presses or standing barbell presses. perhaps u are over triaing your shoulders also if u do them on a seperate day. even if u lower lbage and pause on chest say 290lbs for one second this helps a lot. then simply build back up

Painlayer420 · « **Reply #12 on:** June 10, 2006, 03:16:18 PM »

Thanx man that does make sense and its good sound advice

Geo · « **Reply #13 on:** June 11, 2006, 07:46:06 PM »

Quote from: Painlayer420 on June 03, 2006, 12:44:20 PM

I am currently 170Lbs and can only push out 150-160 for my regular benching. About 200-210 would be my 1 rep max. i want to be able to atleast bench 175 comfortably. does anyone know a good powerlifting routine to break this plateu??

db work (incline/flat)

get yourself a wieghted dip belt too

and start eating more

Hedgehog · « **Reply #14 on:** June 12, 2006, 06:07:39 AM »

Ok.

Some people like to add different excersises.

I believe that if you want to be good at benchpress, you need to train benchpress.

So I suggest A layout like this:

First: Get rid of all the shoulder, triceps and chest work.

Week 1
Workout one:
Warm up with very light weight
Then 5*3 at ~10 lbs under your 3RM

Workout two:
Benchpress with a box on your chest 6*3

Week 2
Workout one same as week 1

Workout two
Try a near max benchpress
Then 5*3 negative benchpresses, using approx 20-40 lbs above your 3RM

Repeat

YIP
Zack

kicker · « **Reply #15 on:** June 12, 2006, 09:54:35 AM »

Quote from: Hedgehog on June 12, 2006, 06:07:39 AM

First: Get rid of all the shoulder, triceps and chest work.

In my case, the weak link are shoulders. Should I add rack lockouts to train the middle portion of the movement?

Hedgehog · « **Reply #16 on:** June 12, 2006, 02:53:26 PM »

Quote from: kicker on June 12, 2006, 09:54:35 AM

In my case, the weak link are shoulders. Should I add rack lockouts to train the middle portion of the movement?

Analyze what PART of the lift is your weak point. Then focus slightly on that part.

I think you would do great by just focusing in on the benchpress and dropping the supplemental excersises.

But board presses, which are similar to rack lockouts, are a great way to train the midder and upper portion of the lift.

YIP
Zack

kicker · « **Reply #17 on:** June 14, 2006, 04:09:05 PM »

Quote from: Hedgehog on June 12, 2006, 02:53:26 PM

Analyze what PART of the lift is your weak point. Then focus slightly on that part.

I think you would do great by just focusing in on the benchpress and dropping the supplemental excersises.

But board presses, which are similar to rack lockouts, are a great way to train the midder and upper portion of the lift.

YIP
Zack

I am almost certain the weak link are my shoulders. I usually get about half-way up.

So you think the supp. exercises will negate the BP because of overtraining? I was thinking instead to change up my shoulder routine by switching from DB presses to militaries but reduce the overall volume of my shoulder workout by cutting a few sets from side laterals and upright rows.

Hedgehog · « **Reply #18 on:** June 15, 2006, 02:46:31 PM »

Quote from: kicker on June 14, 2006, 04:09:05 PM

I am almost certain the weak link are my shoulders. I usually get about half-way up.

So you think the supp. exercises will negate the BP because of overtraining? I was thinking instead to change up my shoulder routine by switching from DB presses to militaries but reduce the overall volume of my shoulder workout by cutting a few sets from side laterals and upright rows.

You would probably break through the plateu with your own idea of how to deal with it.

However, if you're interested in seeing how good your bench can get, take the suggested schedule under consideration IMO.

YIP
Zack

kicker · « **Reply #19 on:** June 15, 2006, 05:20:53 PM »

I may try the board presses as you suggested, the problem will be to find some decent spotters...

Just trying to get an extra couple reps on working sets. I'm stuck at 315 for 6.

Overload · « **Reply #20 on:** June 20, 2006, 11:51:24 AM »

Quote from: kicker on June 15, 2006, 05:20:53 PM

I may try the board presses as you suggested, the problem will be to find some decent spotters...

Just trying to get an extra couple reps on working sets. I'm stuck at 315 for 6.

do you have a power rack at your gym? you can set the bars where you want and if you fail all you do is set the weight down. i've done this before when doing lockouts at regular gyms where most people don't know how to spot.