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Thread: 7 Weeks in - Bench Press lagging behind

  1. #1
    Join Date
    Jun 2011
    Posts
    2

    Default 7 Weeks in - Bench Press lagging behind

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    Stats
    Im 6' 3"
    Before I started the program I weighed: 212lb
    1 month into the program: 219lb
    2 months into the program: (going to weigh myself in a week)

    I'm 16 years old with body fat in the low 20% (I think it will just go down with puberty because I don't eat junk or anything, and also in Rip's Clarification article it said fat people shouldn't gain weight right away even though I am gaining)

    Started Squatting: 95lbx5x3 - 7 weeks in: 255lbx5x3
    Started Deadlifting: 135lbx5x1 - 7 weeks in: 300lbx5x1
    Started Benching: 85lbx5x3 - 7 weeks in: 125lbx5x3

    So my squat and deadlift seem to be progressing fine but my bench is not (I'm raising it by 5lb a week with difficulty). Any ideas on why my bench is so bad and how I can improve it?
    My brother also had a problem with bench and he said doing a volume program helped him.

    Thanks

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    54,786

    Default

    How long are you resting between sets, are you taking 2 lb. jumps, and are you alternating presses with benches every workout?

  3. #3
    Join Date
    Jun 2011
    Posts
    2

    Default

    Thanks for the reply.

    I'm resting approx. 3 minutes (maybe a bit more) between sets. I am taking 5lb. jumps each week which translates into more than 2lb. each workout. Yes I'm alternating military press with bench press every workout like the 2 day schedule suggests.

    Hope this helps

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    54,786

    Default

    Rest 8 minutes between sets and see what happens.

  5. #5
    Join Date
    Jun 2010
    Location
    Ottawa, Ontario, Canada
    Posts
    459

    Default

    What Rip said. Not like you need any more input, but strength training requires significant rest intervals between sets. In fact, any sort of meaningful, athletic, strength-based training requires this. Short breaks and super set dogma are primarily aimed at enhancing hypertrophy, which is fine, but 3 minute breaks should not be associated with your work sets, whether 3x5 on SS, 5x5 on TM or any PR attempt.

    As a general rule of thumb, I find 6-8 minutes good enough. I may need up to 10-12 minutes for my deadlift, but anything in that ball park should be fine.

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