Originally Posted by
Jordan Feigenbaum
While sleep is obviously important and I sympathize with not getting enough of it, it really sounds like a mental/motivational thing to me. At 110kg, I'd expect you to easily go past 80kg x 5 x 3 on the bench and 50kg on the press unless there are serious form, spotter, equipment, or motivational issues. That said, there is certainly a spectrum of natural endowment for strength training. One could make the argument that my experience has biased me into how I interpret other people's results. I do not agree with this, given that even after 2 years of "exercise" in high school I could only bench 60kg and do a single chin up even when highly motivated (though misguided). So, was it the programming, my nutrition, my sleep, or some other x factor that I can patent a proprietary solution to? The answer is likely all of the above and none of the above at the same time. Honestly, I don't know what it was. Given your situation, I think if nothing stands out to you then the best course of action is to arrange your training in such a way where you don't miss reps (perhaps stretching out the progression) and you're intelligently adding weight to the bar in some systematic way (every 2nd or 3rd session, for instance). Given your weight, the best course of action is to lose somewhere between 5-10kg over the next 6 months while you train. I think it should level off the more robust your training stimulus becomes, but we need you firmly in the upper teens/lower 20's IMO.