Bench stuck at 245

[501s finest]

Okay I weigh 150lbs 5'6
My max bench is stuck at 245lbs
Seems I can't get past it. Not really trying to put on a bunch of weight to bench more, I am wondering some lifts I can do to increase my bench.

I do weighted dips for my tri's
I do reverse grip bench
Inclines, declines
I rotate barbell to dumb bell every 2-3 weeks
rope pull downs

I do more than bench but I'm wanting to drop to 148 and do a competition in may and I"d like to be benching 255-260 by then. I was going up 5-10lbs a week for a little while. Just wondering if i've plateud before getting to 100lbs over my body weight.

Cable flies

Just wondering if anyone has a bench routine I can do to get to about 265 without gaining a lot of weight., but I was hoping to reach 100lbs over my body weight before trying to gain anymore weight.

Plan to bulk again after that meet but want to meet this goal before I do that.

Any tips? any routine ideas?

 

[DADAWG]

whn you fail on a lift do you almost lock it out or do you get pinned at the bottom ?

 

[Metalhead]

Ive done the 5x5 routine, and still do it off and on when i hit a plateau. Good luck

 

[tbonexl]

Try negatives and lock-outs.

 

[Metalhead]

^^^ good call. Negatives work also

 

[JM750]

^^^ good call. Negatives work also

Keep them to a 5-10 second negative.

 

[scientific nick]

negs are highly effective. I recommend them, but, also, have you considered strengthening your core more?

 

[501s finest]

whn you fail on a lift do you almost lock it out or do you get pinned at the bottom ?

I get pinned at the bottom. When I fail at one it comes up about 2-3 inches.

 

[501s finest]

negs are highly effective. I recommend them, but, also, have you considered strengthening your core more?

I'm doing squats, deads too. have a bad back so I don't go too heavy but I do the core excercises.

 

[scientific nick]

work on that back, whether it be physical therapy strengthening or weight strengthening (just do it safely), how is your abdominal day? Your power starts there. It seems it is mostly your chest failing, but how are your shoulders?

 

[501s finest]

work on that back, whether it be physical therapy strengthening or weight strengthening (just do it safely), how is your abdominal day? Your power starts there. It seems it is mostly your chest failing, but how are your shoulders?

ab day I do decline sit ups with a 35lb plate on my chest. My shoulders I need to work on more, when I raise my shoulders they pop like crazy. lol I sometimes just do crunches at home on ab day. Or weighted ab crunch machine.

I skip abs too much though being honest. I seem to get the sorest that day and I pussy out of it for a week or 2 after.

and negatives I've never done them so I am going to start doing those Monday instead of doing barbells. If my max is 245 what would you recommend doing weight wise for negatives, how many reps and how many sets?

 

[scientific nick]

ab day I do decline sit ups with a 35lb plate on my chest. My shoulders I need to work on more, when I raise my shoulders they pop like crazy. lol I sometimes just do crunches at home on ab day. Or weighted ab crunch machine.

I skip abs too much though being honest. I seem to get the sorest that day and I pussy out of it for a week or 2 after.

and negatives I've never done them so I am going to start doing those Monday instead of doing barbells. If my max is 245 what would you recommend doing weight wise for negatives, how many reps and how many sets?

I believe you just found your weak point. Fix your weak points before you start to worry about other parts getting stronger. uneveness in strength = injury

 

[501s finest]

anyone used the lee hayward 12 week program?

 

[501s finest]

I believe you just found your weak point. Fix your weak points before you start to worry about other parts getting stronger. uneveness in strength = injury

Yea, why I like this place. just the questions people ask you make you realize where you're going wrong. I guess we all tend to overlook our own weaknesses, or avoid admitting them.

Thanks guys

 

[scientific nick]

This is true. We only get stronger when our minds overcome their part of the load being pulled.
I'm glad I could help, though. Good luck in your training!

 

[Jonnie187]

Board presses for passing that stick point!!! Moderate weight and explode off your chest is another one too... Semmed to get me into the 315 club!!!

 

[tbonexl]

That's what I mentioned too with lock-outs. Put a bench in the squat rack and set the safetys a few inches from your chest. You can adjust the height accordingly. It kind of tricks your mind into dealing with the heavier weight. It's just like doing partials on deadlifts.

 

[tbonexl]

You could also get your lats pumped up before or in between bench sets with close grip rows. That is effective too. Light weight rows on a cable stack or something..

 

[jrader]

This has probably been the most helpful and informative thread I have read since starting with ology. Gear or no gear, training has to be right. Thanks guys.

 

[501s finest]

Thanks for all for all of the information. I am going to start working on this tomorrow since it's chest day anyways. I think I'm going to do negatives tomorrow. may do the close grip rows too. I'm going to mess around with all of it and see what works for me. this is the most information I've received when asking question here. Thanks once again everyone