Adarq.org

Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: flyingthunder on October 02, 2012, 07:08:38 am

Title: benchpress stagnation
Post by: flyingthunder on October 02, 2012, 07:08:38 am

Hey guys I have a probelm with my bench press. I wasn'T able to,higher the weight for like 2 months. At the bench I'm doing 3x8 an tips how to,solf that problem ?

Title: Re: benchpress stagnation
Post by: entropy on October 02, 2012, 07:14:55 am

more detail pls

- how much weight you use now and what you started with on 3x8
- how often you bench
- how much you try to increase
- what is your favorite space shuttle
- anything else that might be relevant

Title: Re: benchpress stagnation
Post by: flyingthunder on October 02, 2012, 07:26:08 am

sorry forget to mention these things
So I started with like 50kg 4months ago with 3x10 after one mnth or something I highered the weight to 55kg still 3x10 than after an other month to 60kg with 3x8 and that´s the weight I´m using now.
I´m benching 2 times a week. I only can increase the weight by 5kg cause my gym don´t have smaller weight plates.

Title: Re: benchpress stagnation
Post by: entropy on October 02, 2012, 07:27:07 am

So how many reps are you getting now in the three sets?

Title: Re: benchpress stagnation
Post by: flyingthunder on October 02, 2012, 07:31:53 am

still only 8-.- I don´t now whats giong on

Title: Re: benchpress stagnation
Post by: entropy on October 02, 2012, 07:37:01 am

Ok, so you get 3x8x60 but then when you add 5kg how many reps do you get? And then what do you do, drop down to 60?

Title: Re: benchpress stagnation
Post by: flyingthunder on October 02, 2012, 07:41:12 am

last time I tried I was able to do 5reps with 65kg

Title: Re: benchpress stagnation
Post by: entropy on October 02, 2012, 07:51:58 am

Simplest answer is find a way to get 2x1.25kg plates, then you can probably get unstuck and keep progressing for a while longer. You would find those plates useful for squats and other lifts too. But if that isn't an option you can still make progress it just won't be as straight forward as adding 2.5kg to the bar every time you bench.

So aim to get ~25 reps each time with a weight that's about 80% of your max (if you don't know your max estimate it using the 1RM calculator). Then next time, try to get 6 reps of 65kg say, and once you've got 8, you can add weight again. That would be one way. There are many other different programs you can try. Ladders might be a good fit, once you get 3 ladders, up the weight and repeat.

Title: Re: benchpress stagnation
Post by: flyingthunder on October 02, 2012, 08:06:10 am

ok thank you I´m going for that

Title: Re: benchpress stagnation
Post by: Dreyth on October 02, 2012, 11:41:13 am

Get smaller plates. If you can't get smaller plates, I guess what you can do is get ankle weights and put them around your wrists. Not a bad idea.

Then see how many reps you're getting.


You may get 7,6,6 and then, 7,7,6 next workout, but that's an improvement.

Title: Re: benchpress stagnation
Post by: Raptor on October 02, 2012, 12:27:02 pm

Put ankle weights on the bar.