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Thread: Missing reps on bench, what's the correct adjustment?

  1. #1
    Join Date
    Jul 2024
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    47

    Default Missing reps on bench, what's the correct adjustment?

    • starting strength seminar december 2024
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    I've started to miss reps. My last three bench workouts were

    161 lb 5 5 5
    163 lb 5 5 4 1
    165 lb 5 4 3 3

    My other stats are

    5'10 38 years
    37 training sessions
    Bodyweight 185 lb (up from 164 lb)

    Squat 234 lb 3x5 (up from 110 lb)
    Press 108 lb 3x5 (up from 55 lb)
    Deadlift 303 lb 1x5 (up from 132 lb)

    Squat/Press/Deadlift are still progressing.
    (I'll be introducing Power Cleans next week.)

    The three questions check out.

    I'm looking for advice how to program the bench now. Keep adding weight and complete 15 reps across more than 3 sets? Deload? Try 1 lb jumps (seems early)?

    Thank you

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
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    54,925

    Default

    How long are you actually resting between sets? Really actually resting, timed with a clock. Other than that, it's probably your bodyweight.

  3. #3
    Join Date
    Jul 2024
    Posts
    47

    Default

    I time the rest between sets with the stopwatch on my phone and it's between 10 to 12 minutes.

    I'm still gaining bodyweight. Since I cannot make it jump up meaningfully over night, do you have a recommendation how to program the bench press for the next couple workouts? Thanks for your help.

  4. #4
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    Jul 2007
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    North Texas
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    Default

    Video?

  5. #5
    Join Date
    Jul 2024
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    Default

    I'll take one and get back to you.

  6. #6
    Join Date
    Apr 2023
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    730

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    Since I cannot make it jump up meaningfully over night
    Oh, really?

  7. #7
    Join Date
    Jul 2024
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    165 lb 5 5 5 from today

    set 1
    set 2
    set 3

    This isn't the first time I needed 2-3 workouts to get a 5 5 5 on a 2 lb jump. Thanks for taking a look.

  8. #8
    Join Date
    Jan 2023
    Posts
    324

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    You're not even close to grinding on your 3rd rep. In fact, it looked pretty easy. Keep doing what you are doing. Eat more. Wear a belt. Think about exploding off of your chest and moving the bar as fast as you can.

  9. #9
    Join Date
    Dec 2021
    Posts
    956

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    Minor detail here - your legs are wobbling a bit as you leg drive. I've found that pushing the knees out a bit (not unlike on the squat) helps get that more secure and a little bit more productive. Doing so might involve adjusting the angle of your feet, as well.

  10. #10
    Join Date
    Jul 2024
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    47

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    starting strength coach development program
    Yes, I was surprised how easy it felt this time. Could probably have done a sixth rep on the final set. Unfortunately I don't have videos from the previous workouts, but believe me the grind was real.

    I'll implement your pointers and hopefully I can continue with 2 lb jumps for a while now without repeating weights.

    One more question, my spotter (some kid that benches 275 for reps at a bodyweight of 160) noted that my bar path is on the edge of being too vertical. Does he have a point? Thanks

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