-
7 Weeks in - Bench Press lagging behind
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
-
How long are you resting between sets, are you taking 2 lb. jumps, and are you alternating presses with benches every workout?
-
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
-
Rest 8 minutes between sets and see what happens.
-
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.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules