File :-(, x, )
Anonymous
sup /fit/

I've been stuck on the same weight with my bench press since this summer.

usually i do something like:
135x10 warm up
185x10
205x6-8
225x3 drop to 185 and do as many reps as i can then drop to 135 and get as many reps as i can, and i'll do that 225-185-135 twice.

lately i've been trying a 5x5 with 205, how does /fit/ usually break plateaus?
>> Anonymous
try uping the weight in the first two sets for awhile, and stop after the 3rd set(not counting the warmup).

Maybe:

195 @ 10x
205 @ w/e you can do
then make ur goal with 225 to be 6 reps
>> Anonymous
>>30403
so 3 sets 195 205 and 225?
>> Anonymous
c'mon fit! no one else has any input?
>> Anonymous
sacrifice repetitions for higher weight for 3-6 weeks then, build back up to the number of reps you were doing before except; with slightly higher weight.
>> svenska
stop doing the same fucking lift every bench day.

ignore ME flat bench for one full month. Do floor presses, DE bench, leg up dumbbell bench, overhead press, narrow bench, tate presses, etc.

after a month, come back to barbell bench for a workout and see what you can do.