How much rest do you get between sets?
Member
Stuck bench
Well, I'm at a loss, so I'm going to ask this again.
Stats: Age 38, BW 210, Squat 225, DL 315, Press 110, Bench, stuck at 165.
Worked up to 180 on bench a couple of months ago and strained a pec on my dominant side. The injury didn't seem significant, it was sore for a couple of days, not swollen or bruised. I laid off bench for a week.
Worked back up to 170 and got stuck, stayed there for 3 weeks, then backed off 10%. Worked back up to 165, but couldn't get 170 and then backed off yet again.
Asked this question in the "training" section. The consensus was that I should micro-load, so I ordered some 1.25lb plates. Lifted 165 3x5 last week without too much difficulty, the last few reps were hard, but they went up. Today, I went in with my small plates, loaded up 167.5 on the bar. First set was hard. Second set went to shit quickly, forth rep was a joke and I failed badly on the last rep. Third set, I couldn't get more than two reps.
When I fail, it's the injured area that feels weak and won't respond to my desire to push harder. It doesn't hurt, really other than some odd tightness. I'm perplexed at what I should do from here. In the last month or so I've added significant weight to my squats and DL, but I wonder how to get my bench moving again.
TMPHBITEU
How much rest do you get between sets?
Member
No less than 5 minutes, usually closer to 10. Took 10 minutes between the first and second sets. After I failed during the second set, I waited ~7-8 minutes.Originally Posted by Mark Rippetoe
TMPHBITEU
Then this becomes a problem I cannot solve over the intrawebze.
Member
Shit. No tips on programming at all? Pretty sure I just need to train through it, but I can't add weight.
TMPHBITEU
If you're microloading, resting adequately, eating enough, and sleeping enough, then you are already doing the things that make everybody else strong. I guess your injury may be more significant than you think.
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