Bench stuck. Switch to TM? Yes, No, Maybe?

[Jan]

I know this question comes up quite often, but I really need some advice here.

My bench has been stuck at 190 lbs for nearly 2 months now (my bodyweight is 225 lbs). I deloaded it by 20 lbs and worked my way back up just to get stuck at 190 lbs once again. Usually it's the last rep of the last set which fails but it also happend that I failed during the second set. Of course I do microload.

I figured out that I always failed in the middle of the movement which I read is a sign for a triceps weakness. So I started doing additional triceps work (pushdowns). Didnt help my bench.

So now I'm wondering if I should switch to a TM routine for my bench or if I should try something else first.

Thanks!

[Demo]

While ill leave the programming answer to the more experienced, I think it's worth asking: how's the diet? Are you getting enough calories? When I was stalled out around that weight twice I really upped my calories and tried hard to get higher quality sleep - which broke me through the plateau.

As far as I know aren't accessory exercises in the novice program only supposed to be used if they aren't slowing progression of the main lifts - and stopped if they do?

[MikeC1]

Triceps pushdowns are a pretty low quality exercise if you're doing this for strength instead of physique. You'd be a good candidate for switching your bench over to TM.

Another option that would make sense to try instead is to incorporate partial bench presses into your routine, provided you have a power rack. You would set the bar at just below your sticking point, and overload through that part of the movement. If you can add even 10-15 lbs to this movement, that could be just the trick to get your full bench press moving up again.

[Greg C]

Doing any assistance? I like CGBP as assistance for weaker triceps (although its all I bench now due to shoulder issues). You could perhaps try some narrow grip pushups as well.

What's going on with your OHP? (since they play off each other heavily, especially when you switch to TM).

[Jan]

Thanks for your input!

My diet and sleep are fine and I am still gaining weight.

Good to know that pushdowns are low quality exercises. I wasnt aware of that.
Starting from a power rack isnt possible and i assume stopping the movement half way down and moving up again wont achieve the same effect, right? What about board presses?

EDIT: My OHP is still going up slowly but I think its fine .. Did 3x5x130lbs last week... Will I have to switch my OHP to TM as well if I switch my bench?

[Greg C]

Based on this, I would go ahead and move to TM (or some other intermediate-level programming) for pressing movements (both OHP and BP).

[MikeC1]

A partial bench press without a depth marker won't work well for the same reason it doesn't for the squat, it's next to impossible to know if you're going to the same depth on every rep. Board presses would work, if you have the boards and a partner to hold them while you lift.

[Jan]

Ok, thanks. I will think about the two options.

Lets say Id start with TM for both press exercises, thus doing two more work sets than now. Should I just start with about 10 lbs less than my current work set weight for the work sets on the volume day or should I test my real 5RM max first and then take 80% as my work set weight?

[Greg C]

I like being conservative here for some reason (maybe 5-3-1 influencing my thoughts) - I'd take 80% of your last 3x5 work set and start that as your 5x5 volume.

[Trei]

Out of curiousity, should pressing movements increase by 2.5 or 5 pounds when they've been transitioned to TM?