reading material for getting through a bench plateau for intermediate lifter

[edjohnson]

I can't seem to get through a 275lb bench press. I have no room to gain body weight unless it included zero body fat which of course is near impossible.

I am looking for any and all information of how to program for consistent progress on the bench press and what to do in the event of stalling.

I have done a google search but I only trust the starting strength crew

[Mark Rippetoe]

Let's start here: what have you been doing?

[edjohnson]

Let's start here: what have you been doing?

That's a very long story.

I just finished a year and a half with a coach (from a different company) that had much different training methodologies. The reason for the switch was that, while I did make progress on Texas Method, it was killing me and the progress on bench was not all that great. Not only did I not make any progress with this coach, I REGRESSED on bench and didn't enjoy the training methodologies (high rep low weight, many variations, machines, etc..)

My plan was to revert back to an intermediate program from the practical programming book. Something like texas method or similar with some variations. I do have a lot more data on what my body responds to and what it doesn't.

I was hoping there was some material to read by people who have achieved high bench numbers and gotten through plateaus

[Mark Rippetoe]

We still don't know what you've been doing, so it's very hard to know where to tell you to start.

[edjohnson]

We still don't know what you've been doing, so it's very hard to know where to tell you to start.

One week of upper body programming mid way through my 12 week bench press peak. closer to the end date, Friday became the day that would get heavier. When I ended this my bench press was 20lbs weaker at 255lbs 1rm

Monday
Bench
245x1@rpe8
235x2@rpe8
215x3
215x3
215x3

OHP
115x3@rpe5
125x3@rpe6
140x3@rpe7
125x3@rpe6


Wednesday
close grip bench
230x3@rpe9
190x3@rpe6
190x3@rpe6
190x3@rpe6
190x3@rpe6
190x3@rpe6

spoto press
135x5@rpe5
155x5@rpe6
175x5@rpe7
175x5@rpe7

Friday
OHP
160x1@rpe 8.5
125X3@rpe7
125X3@rpe7
125X3@rpe7
125X3@rpe7

3-0-0 tempo bench press
165x4@5
185x4@6
195x4@7
165x4@5

[Mark Rippetoe]

Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

[edjohnson]

Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

I actually have the second edition and was reading the novice/intermediate/advanced programming section again as I haven't read it in a while. When I ran the texas method the first time I made some good progress on lower body but not a ton of progress on upper body.

I was going to try again but organize my training to focus more on bench instead of alternating bench and press.

I was hoping to find an article like this but for the bench:
The Quest for a Stronger Overhead Press | Bill Starr

[Mark Rippetoe]

You were hoping you wouldn't have to buy and read PPST3. I understand.

[edjohnson]

You were hoping you wouldn't have to buy and read PPST3. I understand.

Hahaha, quite the salesman. Adding it to my cart now. I'm in too deep at this point.

[J. Killmond]

Excellent bench resources:

Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

Press and Bench Press Programming - Getting and Staying Unstuck | Nick Delgadillo

Common Bench Press Errors and Fixes | Rori Alter