Originally Posted by
Chebass88
If you want to switch to intermediate programming, switch to intermediate programming. There is no hard and fast requirement to do the program exactly as written. A great many people have obtained decent success by doing the program as written, but that doesn't exactly mean it is the best FOR YOU to progress.
There are a couple other things which I would highly recommend addressing.
1. Be positive about what you CAN do. You can do 155x5, which is pretty decent for recently starting. There is ALWAYS someone stronger than you are, so don't compare yourself and put yourself down unnecessarily. And here's the rub - EVERYONE starts with a low bench. Benching three wheels for reps is great, but start with one. You'll add plates with time.
2. Safeties. What is your physical bench setup? Do you have safeties? If you don't have safeties, do you have a reliable spotter? Or are you just benching on a plain bench in a globo gym? I ask because your issue may very likely be a mental one. Knowing that you can fail a bench press SAFELY is a huge mental relief. I'm not saying that practicing failure is a good idea (practice failing and you'll become very adept at failing), but knowing without any doubt that you won't DIE is a pretty reassuring thing. Your options include a bench with safeties, benching in the power rack, or getting safety stands. If anyone gripes about benching in the power rack, kindly invite them to kiss your ass.
If you can't bench safely, you shouldn't bench. PERIOD. Leave the suicide grip, clips-on-bar, no-spotter benching to gym assholes. At least you'll walk home at the end of the day.
3. Change your set & rep scheme. Maybe instead of 3x5 do 5x3. If you can consistently get three reps, but struggle with five, do what you can. The volume is the same, and you might have better form if you only have to do a triple instead of five.
4. Microloading. Maybe try increments of 2.5lbs or even 1lb instead of 5lbs. Dan Miller (on this forum) sells microweights, or you can buy them elsewhere online, or even just use washers from McMaster-Carr. An increase is an increase, even if it is one pound. If you were to increase by one pound per session, that is 2-3 pounds per week. Not too shabby.
Hope these help.
ian