5X5 program, slow progress and stuck on bench

[chevap]

I've been doing this program http://www.trainingdimensions.net/td...Reg%20Park.pdf. My progress was great in Phase 1. In Phase 1, that was 3 months, i gained almost 55 pounds in 45 degree back extensions, Squat, Bench and Deadlift. Month ago i started with Phase 2. I am doing all exercises except high pulls. My progress since then is extremly slow. I gained 6 pounds in squat, 20 pounds in deadlift, and most importantly i didnt get any gains in bench press. My bench press just wont go up! I tried lowering the weight for 1 week, and then put it up again, but i just couldnt complete all 5 reps. I can do 176 pound easly, but when i add 5,5 pounds, i cant complete all sets.

I dont know if the problem is because i now have in phase 2 many more exercises and it exhausts me too much or maybe i am just out of "noob gains" and progress is much slower and i need to perfect my form.


My stats:

Body weight: 202 pounds
Height: 6.2 feet
Age: 23
Gender: male

All numbers are for 3x5, except back extensions, these are 4x10
Front squat: 165 pounds
Back squat: 225 pounds
Bench: 176 pounds
Deadlift: 287 pounds
Overhead press: 100 pounds
Bent over rows: 176 pounds
45 degree back extensions: 77 pounds

I did not have any bodybuilding or powerlifting experince before i started with this program.

Any help or tips and your own experience with this kind of program would be realy helpfull.

[Str8shutr]

Gain more weight.

Read the book. This is not the Reg Park forum.

[Tiburon]

Are you using micro plates? 2 pound jumps in the bench every week baby

[Tiburon]

Front squat: 165 pounds
Back squat: 225 pounds
Bench: 176 pounds
Deadlift: 287 pounds
Overhead press: 100 pounds
Bent over rows: 176 pounds
45 degree back extensions: 77 pounds
.

Wait, these numbers are pretty low for a 5x5. Have you done LP from SS:BBT yet? For a 6.2 guy (is that 6'2"? or 6.2 feet?), you should come out of LP much stronger than that.

[chevap]

Are you using micro plates? 2 pound jumps in the bench every week baby

I was adding weight like that in the begining, but now its just imposible

[Gerhard]

Gain more weight.

He's 202lbs... I think he's heavy enough for now.

[chevap]

Wait, these numbers are pretty low for a 5x5. Have you done LP from SS:BBT yet? For a 6.2 guy (is that 6'2"? or 6.2 feet?), you should come out of LP much stronger than that.

What is "LP from SS:BBT" ? Actualy Im 6'3". I dont think that my numbers are low for a beginner. 4 months ago i started with bench 143, squat 150, dead 175.

[Jonathan Sutton]

Gain more weight.

Seriously? At 6'2" and 202lb he definitely doesn't need to add body weight in order to get past a 225 back squat. Get some videos and put them up in the technique section.

[chevap]

OHH! I forgot to mention that the numbers in my stats are for 3x5 and not 1RM.

There are 2 warmup sets and 3 working sets, total 5x5.

[Miro]

OHH! I forgot to mention that the numbers in my stats are for 3x5 and not 1RM.

Deadlift, too?