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Help!!!...im stuck in a rep rut!

penn21

penn21

New member
I have been doin a pretty good routine for about 3 months now on my bench press. 1 week i will do 3 sets of 10 with 70% of my max. the next week would be 4 sets of 8 with 80%. then on the last week ill go 5 sets of 5 with 90% of my max "with spotter help on the last to sets". My max improved from 240 to 300 even. However, i can not get past that at all now. I have been stuck at 225x11 for 3 weeks now and can not get past that. Any good bench routines or advice out there to help me slip out of my rut?

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The one I've had friends break through plateaus with are negatives. Here's a quick read:
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There's a bunch of other ones on that site too, but I think negatives can be an awesome way to train if you have reliable spotters.
 
Anytime I get in a rut I change how I workout around. Like trying a new chest movement or exercise. The other suggestions of different types of training should work also. Good Luck.
 
Here's a few suggestions that may help..

Take a week off.. and allow your muscles to decondition..
Micro plates.. instead of jumping in 5lbs.. purchase a couple of 1lbs mircro plates or go to the hardware store and purchase two one pound chains.. use them as micro plates..

also chains.. are a great tool got building bench stregth..
Rail benches.. work great as well..

You may also want to consider that when the bench stalls it's usually not just the pecs.. it's a combo of shoulders and Tri's.. Usally tri's are the culprit.. do some close grip rail presses for a few weeks, from the midway point of the press about 20-25% above your one rep max.. do a press.. deload and then do another in 20-30 seconds for a total of 8-10 reps..

penn21 said:
I have been doin a pretty good routine for about 3 months now on my bench press. 1 week i will do 3 sets of 10 with 70% of my max. the next week would be 4 sets of 8 with 80%. then on the last week ill go 5 sets of 5 with 90% of my max "with spotter help on the last to sets". My max improved from 240 to 300 even. However, i can not get past that at all now. I have been stuck at 225x11 for 3 weeks now and can not get past that. Any good bench routines or advice out there to help me slip out of my rut?

Supp. facts

WTF Pump pre workout

IsoPure Protein and cell tech hardcore post workout
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