Help Me Bench 280lbs

[LexusGS]

Hi,
in yesterday's workout i was trying for a max for the first time in a loooong while.
It went like this
45X3
95X3
135X3
155X1
185X1
205X1
225X1
240X1
255X...Failed
my workout usually consists of cg bench presses, incline presses, military press, cleans, and some type of tricep extension like JM press or dumbell press. I usually work in the 6-8rep range but ocasionally do in the 1-4 range.
Please help me overcome this plateau, I've tried many things and I am open to suggestions. Thanks!

p.s my routine is
mon: push
wedull
fri:legs in the morning/ dynamic effort for bench like in westside in the afternoon

 

[LexusGS]

i want to bench all the weights i have at home which is 280 and this has been a goal of mine for a very long time and I hopefully want to do this before the summer.

 

[mike456]

how long has it been since you deloaded/took a week off?

do you train to failure every set?

drop the push/pull/legs, and go with upper/lower/totalbody

 

[GFR]

Hi,
in yesterday's workout i was trying for a max for the first time in a loooong while.
It went like this
45X3....drop this
95X3...drop this
135X3 x6-10...what ever is easy for you
155X1...drop this
185X1
205X1...drop this
225X1
240X1...drop this
255X...Failed
my workout usually consists of cg bench presses, incline presses, military press, cleans, and some type of tricep extension like JM press or dumbell press. I usually work in the 6-8rep range but ocasionally do in the 1-4 range.
Please help me overcome this plateau, I've tried many things and I am open to suggestions. Thanks!

p.s my routine is
mon: push
wedull
fri:legs in the morning/ dynamic effort for bench like in westside in the afternoon

 

[LexusGS]

how long has it been since you deloaded/took a week off?

do you train to failure every set?

drop the push/pull/legs, and go with upper/lower/totalbody

actually i took a few weeks off not too long ago.
thanks for the input.

 

[LexusGS]

Thanks for the advice foreman, I knew that i was doing too much pressing right before maxing out, I'll try it your way next time. Thanks on the advice.

 

[mike456]

actually i took a few weeks off not too long ago.
thanks for the input.

answer the other question!

 

[LexusGS]

also, after i do 225X1, how much time should i rest for before i go to 255 for the max?

 

[LexusGS]

mike, no i do not train EVERY set to failiure, I usually give out even when I know i got a few more in me. from time to time i do go to failiure to keep things different.

 

[mike456]

also, after i do 225X1, how much time should i rest for before i go to 255 for the max?

2-3min should be enough

 

[mike456]

mike, no i do not train EVERY set to failiure, I usually give out even when I know i got a few more in me. from time to time i do go to failiure to keep things different.

ok so maybe try a different split? something more frequent like:

day 1- lower
day 2- off
day 3- upper
day 4- off
day 5- total body
day 6&7- OFF

 

[mike456]

another question- is the plateau only on bench or on all lifts?

 

[GFR]

also, after i do 225X1, how much time should i rest for before i go to 255 for the max?

I think in a comp you get 3 minutes.

 

[LexusGS]

thanks for the answers guys
@mike-my squat/dl have also been slow on me lately but I'm not too worried about those.

 

[mike456]

your not training to failure alot, you recently took weeks off, your routine looks ok, and you are stuck on a strength plateau, are you getting enough rest/food? if you are than switch up your program, and go with something more frequent like I mentioned!

 

[Tough Old Man]

I agree with Foreman...you doing way to much before maxing out...Try it Foremans way and you'll bring it up...Promise you..

 

[Tough Old Man]

I agree with Foreman...you doing way to much before maxing out...Try it Foremans way and you'll bring it up...Promise you..

U'll tell you how i go about it...Everyone has there own way...Lets say i can get 290...this is what mine would look like

3 x 100
1 x 150
1 x 200
1 x 250
Then my new max and 2 min's rest between ea set..

 

[kenwood]

never do your previous max. you are doing toomany warmup sets IMO.

 

[kenwood]

Hi,
in yesterday's workout i was trying for a max for the first time in a loooong while.
It went like this
45X3- no
95X3 -no
135X3 -do this
155X1 - no
185X1 - do this for 2-3 if you can
205X1- no go to 215 or 225
225X1 - on ur previous if u went to 215 then do this
240X1 - try 245
255X...Failed - attempt and acheive!
my workout usually consists of cg bench presses, incline presses, military press, cleans, and some type of tricep extension like JM press or dumbell press. I usually work in the 6-8rep range but ocasionally do in the 1-4 range.
Please help me overcome this plateau, I've tried many things and I am open to suggestions. Thanks!

p.s my routine is
mon: push
wedull
fri:legs in the morning/ dynamic effort for bench like in westside in the afternoon

 

[kenwood]

Hi,
in yesterday's workout i was trying for a max for the first time in a loooong while.
It went like this
45X3
95X3
135X3
155X1
185X1
205X1
225X1
240X1
255X...Failed
my workout usually consists of cg bench presses, incline presses, military press, cleans, and some type of tricep extension like JM press or dumbell press. I usually work in the 6-8rep range but ocasionally do in the 1-4 range.
Please help me overcome this plateau, I've tried many things and I am open to suggestions. Thanks!

p.s my routine is
mon: push
wedull
fri:legs in the morning/ dynamic effort for bench like in westside in the afternoon

ok How About EAT!!!.

 

[Spud]

If you aren't making quick gains, I suggest changing your name. An optimal strength gain name would begin with ken, and end with wood.

 

[GFR]

If you aren't making quick gains, I suggest changing your name. An optimal strength gain name would begin with ken, and end with wood.

 

[CowPimp]

What point during the bench press did you fail? (e.g. off the chest, near lockout, etc?)

Do you use any kind of periodization?

How is your form? You should do some reading on form, no matter how good you think it is.

Do you hit your upper back really hard?

 

[kenwood]

What point during the bench press did you fail? (e.g. off the chest, near lockout, etc?)

Do you use any kind of periodization?

How is your form? You should do some reading on form, no matter how good you think it is.

Do you hit your upper back really hard?

to add to that. i suggest he finds a Min0Lee post and click the "perfect benchpress" link in her signature

 

[Triple Threat]

I usually work in the 6-8rep range but ocasionally do in the 1-4 range.

Foreman's and Tough's advice is excellent. Also, you may want to work more often in the lower rep ranges, ie. perhaps a 50-50 split between the 6-8 and 1-4 rep ranges.

Or you can do what Kenwood does and lie.

 

[Double D]

What CP was saying about hitting your upper back hard. That is huge in pressing alot of weight. What you are looking for with all the sets that lead up to your 1rm is simply getting warmed up. You just dont want to put 135 pounds and do it 10 times then throw 225 on there and start with one because you are not warm. Understand? 280 is a very reasonable goal. I have been making fantastic gains with westside. My current 1rm is 320, I am looking to get 350 by January. I have already added 25lbs onto my bench. However I think I should say my all time high is 365 so with all that saud muscle does have memory. I got everything I have been doing in my journal if you would like to check it out.

And also about what cp was asking where did you fail in your bench? If it is at the top you need to work on some lockouts, floor presses, board presses. Just depends on where you are at.

 

[LexusGS]

well, i think i/m hitting the upperback pretty hard but lately i havent done any rows besides the seated kind on the machine. when I was doing 255, i got stuck maybe 4 inches off my chest but definitly before I even got to the middle portion of the movement. As for periodization, I dont really know what that is CP, can u explain this? thanks for the comments.

 

[LexusGS]

my form, i try to keep it as much as I can in that westside article, elbows tucked in, shoulder blades close together, etc. is there something i'm missing?
Also, what should i do for upperback that worked for some of you?

 

[Double D]

Basically its alternating training with sets reps and things like that.

 

[Double D]

As far as upper back goes well its rows, rows, rows. I like DB Rows! Barbell rows are great to. Also include bent over laterals. Those rear delts help do alot of pushing.

If you are getting stuck at top of your bench, then your triceps are probably weak. I would work on some Board presses or floor presses.