Quits on bench press

[pavstar619]

Hi Coach, I've been struggling with my bench press lately and today I overreached a little bit and failed my last set with a 70kg barbell on my chest. The spotters at my gym do more harm than help so I always bench alone, but recently I have lost my motivation to do them, today being the last nail on the coffin. I also can't bench in the power rack due to lack of space on the bottom racking holes but can do steep inclines in the upper holes fine. I wanna do a OHP focus routine but I have no experience on the programming . Will any of these work:

Program 1: Sat/Mon/Wed
OHP 6x3
Steep Incline Bench 4x5, Weighted Dips
OHP 6x3

Got the idea from the Starr article.

Program 2: Same
OHP 1x5 Intensity
Close-Grip Bench 4x5. No grinding. BW Dips
OHP 5x5 Volume

I'm currently doing a basic HLM routine.

Age:20
Weight: 64kg

Current Lifts :
BP: 68kg 4sets x 5reps
SQ: 102.5kg 4x5
DL: 125kg 1x5
OHP: 54kg 4x5
Dips: BW 4x15

[Brent Carter]

Either of those would work I guess. I would just caution you against not programming progress on a lift due to a lack of motivation.

[pavstar619]

Either of those would work I guess. I would just caution you against not programming progress on a lift due to a lack of motivation.

Thanks Coach. I'll try benching again next week and see what happens.

[jbackos]

You strayed beyond the program, failed a lift and now want to abandon the lift. Does this make sense ?

1. Stay on the program. Curiosity is not always a good thing
2. Learn to ditch a bench press by not using collars and tilting the bar to one side then the other so the plates slide off
3. DO NOT train to failure.
4. DO NOT attempt any max singles in the gym.

[Ericreichelt81]

Why? Does a lift superceded motivation. It's general fitness, as he gets strong

[Brent Carter]

Why? Does a lift superceded motivation. It's general fitness, as he gets strong

This is not general fitness. This is Starting STRENGTH. Thus the motivation should be to get STRONGER and there are some exercises (and combination of exercises) that do this more effectively than others. Ya know; that's kinda like why we squat and stuff...

[JimtheConquerer]

Interestingly, the barbell logic podcast about the press states that the bench press is essentially an excessively to the press. I thought this was amusing, accurate and relevant to this post.

[Brent Carter]

That was a tongue in cheek comment. If your emphasis is on press then yes the bench is an "accessory" to the press and vice versa.