Bench Question

[LoomisR]

I've been strength training/ lifting for Almost a month now. I've noticed my big three numbers are getting slowly bigger/ yet my bench press is 2 sets and 12 reps behind my Squat & Deadlift and RDL. My bench is @ 165 for now (5/5/4 Reps) how do I get past this number. I don't normally have a spotter (I know ..dangerous).. In general how do I get this "plateau"?

 

[Aleksandar37]

Do you work out at a gym where you could find a spotter? What does your training routine look like?

 

[LoomisR]

I work out at home/ Have 300 lbs and a bar (Olympic) a flat bench as well as a bar rack for squats and bench press.

July 1: Squat 165/10-8-6-4-4 Dead-lift 165/ 5-5 Romanian Dead-lift 165/5-5 Standing Calf Raise B.W./ 20-15-15-15

July 2: BB Bench Press 165/5-2 135/8-6-6 Bent Row 130/10-7-6-6 DB Fly 23/10-8-6-5 DB Pullover 28/15-15-15 T-Bar Row 25/15 35/20

July 4: Seated Military Press 80/10-8-8-6-5 Side Lat. Raise 12/12-12-10-10 Upright Row 50/15-15-20-15 Seal Row 18/10-10-10-10

July 11: BB Bench Press 165/3-3-3 155/3-3 120/10 DB Fly 18/12-15-15-15-15 Bent Row 100/15-12-12-12-12

July 12: Squat 180/4-6-6-6-6 Romanian Dead-lift 180/6-6-6-5 Standing Calf Raise B.W +35 lb plate 20-20-20-20 Seated Leg Tuck 10-10

 

[LoomisR]

I work out at home/ Have 300 lbs and a bar (Olympic) a flat bench as well as a bar rack for squats and bench press.

July 1: Squat 165/10-8-6-4-4 Dead-lift 165/ 5-5 Romanian Dead-lift 165/5-5 Standing Calf Raise B.W./ 20-15-15-15

July 2: BB Bench Press 165/5-2 135/8-6-6 Bent Row 130/10-7-6-6 DB Fly 23/10-8-6-5 DB Pullover 28/15-15-15 T-Bar Row 25/15 35/20

July 4: Seated Military Press 80/10-8-8-6-5 Side Lat. Raise 12/12-12-10-10 Upright Row 50/15-15-20-15 Seal Row 18/10-10-10-10

July 11: BB Bench Press 165/3-3-3 155/3-3 120/10 DB Fly 18/12-15-15-15-15 Bent Row 100/15-12-12-12-12

July 12: Squat 180/4-6-6-6-6 Romanian Dead-lift 180/6-6-6-5 Standing Calf Raise B.W +35 lb plate 20-20-20-20 Seated Leg Tuck 10-10

 

[bobsaget2191]

higher weight lower reps

 

[Sean1332]

I'd look into a proven and effective training method to up your lifts

 

[Aleksandar37]

5x5 has helped me through some plateaus, but you're going to want to find a spotter for bench.

 

[JG93]

Just dump the weight..
If you can't get the lift, tip to one side.
Obviously you won't use anything to hold the weights in place, so keep that in mind.
I do this because I have no spotter.

 

[Sean1332]

Or don't train to failure where you have to fight to the death on the last rep. Submaximal weight will still build strength and is the basis of the majority of training programs.

 

[bobsaget2191]

Just dump the weight..
If you can't get the lift, tip to one side.
Obviously you won't use anything to hold the weights in place, so keep that in mind.
I do this because I have no spotter.

also tip:make sure there is nothing on your sides that will keep you from being able to dump it learnt my lesson when I went to dump my weight without noticing my wife's elipitical wouldn't let me dump the weight and was stuck with bar on my chest for like 5 mins lol

 

[Aleksandar37]

also tip:make sure there is nothing on your sides that will keep you from being able to dump it learnt my lesson when I went to dump my weight without noticing my wife's elipitical wouldn't let me dump the weight and was stuck with bar on my chest for like 5 mins lol

Or anything fragile...like a car if you train in a garage

 

[bobsaget2191]

Or anything fragile...like a car if you train in a garage

omg I couldn't imagine hAha

 

[Aleksandar37]

omg I couldn't imagine hAha

Just to clarify that has never happened to me lol. Just thought about it when you mentioned dumping the weights.

 

[bobsaget2191]

lol If I dumped weights on to my car I would prolly get up rack the weights back on the bar and let just get stuck on my chest and kill my self lol

 

[liftandeat]

5/3/1, cube method, juggernaut to name a few programs to look into. But man you just started only 1 month of training so far. Take it slow and keep grinding. Strength training takes time

 

[jaces]

you do know that you shouldnt bench wat you can squat or deadlift?? if you can bench what you deadlift then your deadlift is ****