Ashamed to even be posting this, bros. I'm 34, 172lbs, 6ft.
Been training fairly seriously for the last 15 months. Most of my other lifts have been steadily increasing. Not insanely, but enough where I feel like I have some progress. Im noticeably bigger - went from 154 -> 172 in one year, and people comment that I'm looking buff. So I feel like I've hit a lot of my objectives and been progressing.
And yet my bench press has not moved a fucking inch since before I even started training. I'm stuck on 4x3 reps for 135. Can fairly easily do 7x4 for 115, but it still feels shaky.
I've tried everything. Focusing on accessories, eating, I just moved to 2x a week. I've dropped back down to 115 to check my form, widening out my grip a bit. Pushing through the feet and arching back a bit, yep. And yet the second I get any progress I come back the following week and it's dropped back lower than it even was before.
What advice to you have for someone who has just been stuck at the starting line for 15 months now. What's the best way to refresh and get it right.