How to program a stuck press?

[Martin Bavngaard]

I think the overall consensus must be that it's
1) a technique problem, and
2) too many rep failures too often

Your bench press continues to make consistent progress?

Yeah - slow, but steady progress.

I'd also like to know
3) How do you know you're 20%bf?
4) What kind of injuries do you have?

- I've done various measurements with a caliper + overall judgment + comparing bodyfat to different athletes
- 3x back injury (lower back, same spot), and 1x shoulder injury (rotator cuff)

[Dlk93]

3x back injury (lower back, same spot), and 1x shoulder injury (rotator cuff)

Are these self-diagnosed or..?

[Martin Bavngaard]

Are these self-diagnosed or..?

Nope, back injury is diagnosed at a chiropractor, shoulder injury at a physiotherapist.

[wiigelec]

1 x (3, 2, 1) top set + 2 x 5 @ ~85%
run out and / or cycle reps on the top set

OR

Workout 1
5 x 5 @ ~85%
Workout 2
(1 x 5) or (2 x 3) or (3 x 2) or (5 x 1) PR
run out and / or cycle reps

OR

Workout 1
3 x 8 @ ~75%
Workout 2
2 x 5 @ ~65%
Workout 3
4 x 4 @ ~85%

Increment 1-5# as required...

[Brian Goldstein]

3. I must say that I disagree with this. Missing reps is definitely not in my head - it's in my muscles capacity to produce force against the bar or my technique. I have been grinding out reps many times, sometimes grinding for a solid 3-4 seconds, so I'm pretty confident that I'm not just going "better let this one go, it feels heavy".

Sorry, I didn't realize you were in Denmark. "In your head" is an American idiom, and as others have pointed out, if you're repeatedly failing this weight, that will effect your perception of and expectations for your press. What I mean to say is that sometimes, we have to adjust perception and expectation in order to overcome a sticking point. Definitely want you to crush this weight the next time you attempt it.

Good lifting.

[brkriete]

I did not find microloading to be productive for progressing presses (I know many do, it just didn't work for me).

I found switching programming to either a TM type style (5x5 volume then 1x5 intensity) worked as did doing a top set and backoff sets like wiigelic recommends although I did more backoff sets and rotating rep ranges.

I made good progress doing something like:

Monday
1x3 for 155
4x4 for 135

Friday:
1x5 at 155
4x4 at 135

Monday
1x3 at 160
4x4 at 140
.
.
.

[kpsmiley]

I would start by getting your form checked and you also need to gain some weight.

I would contact a SSC at Starting Strength Online Coaching.