Bench Press Stuck

[Brendan Korpiel]

Hello guys,

I am an 18yo male. 5'10.5" 202lbs (started at 145lbs, gaining 0.5lbs/week).

Here are my lifts:

Squat: 325x5
Deadlift: 380x5
Press: 145x5
Bench: 185x5
Power Clean: 170x3

I am taking 2.5lb jumps on the bench press. I am currently doing the novice progression with 3 sets of 5. I believe that I am eating enough. I sleep 10 hours a night. I am resting 11-12 minutes between sets.

Note: I was suffering from elbow tendonitis, but the pain is 90% gone after changing my squat grip.

Thanks,
Brendan

[Bill Anders]

Thankfully you didn't say "18yo male. 5'10.5" 157lbs (started at 145lbs...").

A simple search of the website would find these two resources:

Intermediate Programming for the Upper Body Lifts (article) - Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

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

Bottom line: you're no longer pressing (both bench and overhead) enough.

Also, you're likely resting (i.e., cooling down) too much between those sets. Practical Programming does discuss 10+ minute rest periods between sets, but that is referring to "competitive strength and power athletes," of which you aren't one (yet). In other words, those 11-12 minute recovery gaps would be appropriate if you were doing 2-3x bodyweight squats, not sub-bodyweight bench presses.

[SouthernLifter]

What happened when you tried 187.5?

[Darracq]

If it was me I would do it like this, bench monday, press wednesday, bench friday. Your press is already ahead of your bench, so i would bench more often.

[heinz83]

You say you're stuck but you are progressing at 2.5 lbs per workout. Which is it?

[Brendan Korpiel]

Failed the last rep of the last set.

[Brendan Korpiel]

Stuck. But taking 2.5 pound jumps before I was stuck.

[heinz83]

Failed the last rep of the last set.

5,5,4 = try again. You're not stuck.

[Mr.T]

You should get some micro loaders and try some 1lb jumps...seems to keep things moving for me.