Microloading (bench press) or not?

[danlightbulb]

Hi guys.

I am finding my bench press increasingly difficult. Technically I'm not doing the program, because I haven't actually reset it. Instead I have just strived to get the reps even though its taken more than three workouts. I alternate bench and press as per SS novice, and my worklog shows the following progression:

9th August - 4,4,4 reps @ 60kg
15th August - 4,4,4 reps @ 60kg
19th August - 5,5,4 reps @ 60kg
29th August - 4,5,5 reps @ 60kg
2nd Sept - 5,5,5 reps @ 60kg
6th Sept - 4,3,0 reps @ 62.5kg

The reason I chose not to reset it is because I was actually still making progress i.e I was getting one or two reps more each time. However it took ages to make the 3x5 and now I've moved to 62.5kg the same thing will happen again. It will probably take a month to build up the reps to hit 62.5kg for 3x5.

I could try and microload, but I lift in a commercial gym with any number of plates, and I've read that trying to microload in this situation is pointless.

So my question is whether I should actually be utilising the resets or trying microloading anyway or something else like a rep progression scheme.

Thanks
Dan

[I_iz_a_fatass]

60kg seems light for a hard stall like that unless you're also 60kg. I'd recommend getting a video and going over it to see if there's any form issues such as elbow flaring.

[Red Finn]

First of all, it's hard to say when I don't know anything about you. If it's technique, deload and get that fixed. Probably the same advice if you have a diet or rest problem.

If this is genuinely the best you can do, then it may be time for more advanced programming.

Lastly, are you sure commercial gym plates are so bad that 1.25 kg jumps are pointless?

[danlightbulb]

I'm 175lb currently having gained 25lb in the last 4 months. However I am very very lightly built up top and the bench and press are genuinely very difficult. I believe my form to be good, although I have never posted a bench press form check. I've just switched to press 2.0 so have deloaded on that to learn the new form. I had previously worked up to a 42.5kg press and was missing reps at that weight.

I don't know how bad the gym plates are, can't really take a scale in and weigh them, and getting the same ones each time would be impossible in my gym. They are technogym rubber coated ones if anyone might now how variable those are. So I could try the microloading.

[Red Finn]

The upper body movements can be finicky and technical. You should think hard about your technique and consider posting form checks for both pressing movements.

If you're looking for a really simple suggestion, deload a certain amount (7-10%) and then do 5 x 5 on your way back up. This is not a Starting Strength-endorsed tactic, but it has worked well for me when I was stuck on the upper body lifts. Five sets of five gave me a stronger stimulus, which I was capable of recovering from, and it gave me 10 more reps to work on my technique, at a time when I had specific technical deficiencies that I was looking to correct.

I don't know your height and age, but 175 lbs is probably underweight unless you are a short and/or old man.

[danlightbulb]

Yeah I know I'm still underweight, but I'm working on that as fast as I realistically can. Im 5'10". As I said, my weight is up 25lb in 4 months although I can see that a large proportion of that has gone on my legs more than anywhere else. Is there a point in ones weight gain where the upper body starts to catch up?

Thanks for the advice I will post some form videos (they have helped alot in my squat and deadlift so I'm sure it would be useful) and I'll deload a bit and work up again and see what happens.

[Red Finn]

As I said, my weight is up 25lb in 4 months although I can see that a large proportion of that has gone on my legs more than anywhere else. Is there a point in ones weight gain where the upper body starts to catch up?

When you squat three times a week and only do each upper body movement 1.5 times a week, the fact is that your legs and ass will receive a large proportion of the muscular enhancement. The upper body stuff takes time. Keep plugging away, improve your technique, and like I said, consider a little extra volume if it might help.

When you look at some of the better benchers on this board, I often get the impression that they were benching for years before they even began squatting.

[Simon Rest]

For me, strict SS wasn't great for my benching as it was too little volume. If you have the time try adding in extra benching.

Another trick for progressing any movement is to make sure you get the missed reps at the end. Even if they are just singles, get all 15 reps.

[Kyle Schuant]

Remember that if you miss the target reps 3 sessions in a row, you're meant to deload 10-20% and build back up again.

If that fails too....

RugbyBoy has got it - get the target reps, no matter how many sets it takes.

In the next session, if you still don't get 5,5,5, then you have debt reps - however many reps you missed, get those in additional sets - then get the same again. For example, you do 4,4,4, you owe 3 reps... plus 3, or 6 in all. Get it in doubles if you want, that's fine, so it'd look like 4,4,4...2,2,2. If nothing else, debt reps give you an incentive to stop the set only if you absolutely have to.

[Simon Rest]

Actually Kyle, it was in one of your posts that I read about getting g all 15 reps. It's worked well so thanks for the help