though I was popping off with the 15 kilo but ts is atrocious 😭 I locked my arms out though so I guess they counted. On the first rep I lost control of the plate in between my knees so I swung a lot.
Im adding around 2.5-5 kilos every week to almost every other lift in my regiment but the one I focus on the most, the bench, has been the same for the past 6-8 months. I’ve tried many different training styles but I haven’t really seen any progress (top set back off set, low reps, high reps, paused reps, benching 3+ times a week) This is obviously a very broad and hard to answer question but any advice is appreciated.
When I go light this isn’t an issue but once I get into the 175-195 range I start twerking but if I go lower then the weight is too easy. Swear this isn’t on purpose
I plateau a lot on bench and I’m wondering if my form has something to do with it. I don’t know powerlifting technique and I don‘t compete. (Sorry for the trash angle my gym was packed)
I been in the gym 2.5 years and I hit plateaus a lot so I feel like something is wrong with my program. Im mainly referring to bench press since that’s my favorite lift but I also have this issue for weighted calisthenics lifts like the weighted pull up, dip, and muscle up. I do train legs but only for aesthetics not strength.
I run a ppl 2x a week split. On my push days, I start with flat bench in the 5-8 rep range for 3 sets. I keep doing the same weight until I am able to hit 8 reps, then I increase the weight 5-10 pounds. After my 3rd set, I immediately do a drop set with 135 for 10, not sure why but Ive been doing it since I first started training. I then do incline bench, weighted dips, pec deck, OHP and a tricep isolation excercise. I do 3 sets for each in the 4-8 rep range, and I take every set till failure/AMRAP, including bench. On saturdays, I do 2 sets of bench and 2 sets of weighted dips to increase my frequency to 3x a week. I run this same program with pull days too. Let me know if my program is gas or trash.