What to do with PHAT bench

[AntM1564]

I am following PHAT. My bench has seemed to stall. I do not think I need a deload because all of my other lifts are still going up in weight and/or reps. Does anyone think it would be beneficial to swap my bench for OHP? I do OHP anyways, but in the rep range of 6-8 and bench is 3-5. Should I try OHP 3-5 and bench 6-8 for a while?

 

[nicksox15]

If you're stuck in a bit of a rut, definitely can't hurt to switch it for a bit! I've had to do similar in the past with certain lifts lagging while others progress well

 

[Rodja]

Sounds like a technical issue is the likely culprit here.

 

[kisaj]

I am following PHAT. My bench has seemed to stall. I do not think I need a deload because all of my other lifts are still going up in weight and/or reps. Does anyone think it would be beneficial to swap my bench for OHP? I do OHP anyways, but in the rep range of 6-8 and bench is 3-5. Should I try OHP 3-5 and bench 6-8 for a while?

Well, you should be in both ranges anyway with PHAT.

 

[Mystere3]

Do dumbbells for a bit.

 

[Driven2lift]

Do dumbbells for a bit.

This.
Focus on form, dumbells allow for better ROM and more variations to hit the muscle. Just make sure you're really feeling it hit the chest.

Allows you to throw in the twist press as well, new angle to hit. I will press, twist in the upper ROM, bring the dumbells together and squeeze until you feel the stretch then reverse.

When I run PHAT I actually use a barbell on power chest day and dumbells on hypertrophy

 

[AntM1564]

When I run PHAT I actually use a barbell on power chest day and dumbells on hypertrophy

I do this already. I think I am going to switch up my 3-5 rep range exercise to OHP for a little while. Instead of doing flat bench for 6-8, I might do incline. I was always stronger with incline anyways. I have to think about that switch though.

As far as form, I try to keep everything tight and elbows in. It is difficult to do this with a heavy weight and no lift off. I am not going to blame that though. Another possible form issue is my negative might be too slow. I know My negative is very controlled, maybe too controlled. I have never had confidence benching and I had a heart transplant so I get nervous about a small bounce and splitting me chest open lol. It is completely healed and not possible, it's just a mental thing.

 

[OnionKnight]

Or you could try eating more since your 5'9 140lbs

 

[kisaj]

Damn, I just noticed that.

 

[AntM1564]

Or you could try eating more since your 5'9 140lbs

I'm sitting at 150 now and was able to put on about 15 pounds post surgery about 18 months ago. Thank you though.

 

[OnionKnight]

I'm sitting at 150 now and was able to put on about 15 pounds post surgery about 18 months ago. Thank you though.

Good job. Bt your still light and could add more beef to your body

Out of curiousity, what was the surgery for? Could it be messing up your progression?

 

[Mystere3]

He said heart transplant already.

 

[OnionKnight]

I can't read

 

[AntM1564]

Good job. Bt your still light and could add more beef to your body

Out of curiousity, what was the surgery for? Could it be messing up your progression?

I know I can and I am trying to. Slowly. I was prepping for a bodybuilding show at the time I got sick. Needless to say, I could not compete. I want to compete within the next 18 months or so. So instead of putting on lost of weight and having to potentially cut a lot, I'm trying to add about a pound a month. I am not too concerned on strength since I want to compete in a bodybuilding show, but I still do want to get stronger. I think I may be asking for too much in terms of keeping my bodyfat and gaining strength. I have to focus on one or the other, but I am trying to improve on both things.

 

[Mystere3]

What caused your heart failure, was it known? Viral?

 

[AntM1564]

What caused your heart failure, was it known? Viral?

Genetic mutation. They found three mutations, but ruled one out. I had a heart condition since high school, nothing serious though, then I started feeling like crap all of a sudden. It runs on my dad's side, but I have never had contact with that side of the family, so the doctors cannot find which mutation and why. They would need a sample from someone on that side of the family.

 

[mountainman33]

This.
Focus on form, dumbells allow for better ROM and more variations to hit the muscle. Just make sure you're really feeling it hit the chest.

Allows you to throw in the twist press as well, new angle to hit. I will press, twist in the upper ROM, bring the dumbells together and squeeze until you feel the stretch then reverse.

When I run PHAT I actually use a barbell on power chest day and dumbells on hypertrophy

Do dumbbells for a bit.

I did DB's instead of BB for about a month and just crushed my BB bench PR.