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Bench weight takes a dive

max payne

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I just got back into lifting 7 months ago or so and I am working on power lifting as a hobby. At first I was heavy into Bench for a 11 week cycle where 3 weeks are into 5 sets of ten then it goes down to a final week of sets of 6, 4, 3 2, and 1. I got great results . My workout was bench/squat Monday and Thursday and dead lift on Tuesday and Friday. My squat was max weight I could lift for 1 set of 20 reps and my dead lift was light due to the fact that I never really used it before. I now squat following my bench routine and that has gone up quite well in 2 cycles and I just finished a dead lift program pushing up based on my max lift and jumped that up 50 lbs in 10 weeks. My bench had gone up the first 2 cycles with great results so I went up 10% of the last max for this cycle. I hit week 7 and crash. Week 5 was four sets of 5 .Week 6 was of one set of 6 and four sets of 5 at a slightly lower weight than the last week. I hit week 7 that was 4 sets of 5 and a weight increase slight higher than week 5 and there it fell apart. I now was down to my last cycle work out and I could not lift what I had done with ease 10 weeks ago. Is my pushing squat and dead lift killing my bench? I am clean and only take vitamins and whey shakes following a work out. MY life has not changed other than pushing the squat and dead lift.
 
It sounds like your body has had enough bro. 2 days a week of bench/squats/deads has taken its toll and probably has led to overtraining. Maybe deload for a few weeks or take a week or two off. This always helps when I notice my lifts dropping.
 
You can't possibly keep up the same intensity and volume forever. Take a break and then adopt a non-linear periodization scheme where you are not hammering away at heavy weights all of the time.
More isn't always better, smarter is better.
 
A peak by definition is surrounded by two valleys. You've worked your way up and had some beastly workouts where you smashed PR's. This shit comes in waves man - now is the time to take a week off, let your body super-compensate and recover, then start again with a few light weeks ramping up the intensity again.

This dip doesn't mean your programming is off - you hit some awesome records so what you're doing is obviously working. This negative slope is actually a good thing - it means you pushed your body beyond what it was previously able to do. Let it recover.

Take a whole week off training. When you get back to it do a week of fun shit - whatever you want to do. Then get back onto a solid training cycle and bust your ass again. Rinse, repeat.
 
I just recently took an entire week off. What these guys are saying is correct. Some time off will do you some good bro.
 
I just got back into lifting 7 months ago or so and I am working on power lifting as a hobby. At first I was heavy into Bench for a 11 week cycle where 3 weeks are into 5 sets of ten then it goes down to a final week of sets of 6, 4, 3 2, and 1. I got great results . My workout was bench/squat Monday and Thursday and dead lift on Tuesday and Friday. My squat was max weight I could lift for 1 set of 20 reps and my dead lift was light due to the fact that I never really used it before. I now squat following my bench routine and that has gone up quite well in 2 cycles and I just finished a dead lift program pushing up based on my max lift and jumped that up 50 lbs in 10 weeks. My bench had gone up the first 2 cycles with great results so I went up 10% of the last max for this cycle. I hit week 7 and crash. Week 5 was four sets of 5 .Week 6 was of one set of 6 and four sets of 5 at a slightly lower weight than the last week. I hit week 7 that was 4 sets of 5 and a weight increase slight higher than week 5 and there it fell apart. I now was down to my last cycle work out and I could not lift what I had done with ease 10 weeks ago. Is my pushing squat and dead lift killing my bench? I am clean and only take vitamins and whey shakes following a work out. MY life has not changed other than pushing the squat and dead lift.

Idk sounds to me like maybe caloric deficiency?? Id take a little time off, and re evaluate your diet. Usually my lifts drop if my diet isn't supplying needed nutrients
 
Yea I am going to unload a bit and do some lower weights for a while. I pushed the big three and almost no auxiliary exercise so I'll do that for now.MY diet should be OK I try to eat well and keep up on whey shakes vitamins and plenty of water. This could be a good time to back off as I have a week vacation soon and I think my wife would go nuts if I found a gym to go to.
 
Yea I am going to unload a bit and do some lower weights for a while. I pushed the big three and almost no auxiliary exercise so I'll do that for now....

Just remember that if you want to increase your lifts, performing those lifts at different intensity levels will only get you so far. Supplementary work and auxiliary work are indispensable. Box squats, board presses, chains, bands, etc are all very useful tools that can add lbs on your lifts no problem.

If you haven't read it yet, the WBC Book of Methods is worth every penny. It's the powerlifting bible. It will give you all sorts of ideas.

Westside Barbell Products
 
Overtraining is the only thing I can think of. Start doing less and see if your lifts go up.
 
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