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  1. #1
    Registered User Zepha's Avatar
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    Bench hit a wall - on fierce 5

    Been on fierce 5 for a while now my bench topped out at 90kg for 6 reps i went on a cut for 5 or so months and managed to keep most of my strength, big lifts went down a bit.

    Now im bulking again all my other lifts are going up steadily but my flat bench is not, even Incline bench is progressing.

    What would you recommend i do in this situation? Ive heard of something called deloading but don't know much about it really.
    Is it just a case of dropping my bench weight by 15% then increasing weekly as i usually would?
    How about lowering the weight but doing 10 rep sets
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    Registered User goodworkouts's Avatar
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    Dloading sounds like a good idea. Reduce the weight by 15% like you said and then increase weekly. Hopefully by the time you get back up to where you were, you're able to go past it.

    Make sure that when you are using reduced weights, you are exercising full control over the weight. For example, control the eccentric portion of the movement.

    Also, are you using the same exact group with every week? I noticed that if I put my hands just an inch or two closer, it makes the bench press feel a lot more difficult. I put my hands a little wider on my last set and suddenly the weight felt much lighter.

    Either way, I'm sure that it is just a short-term plateau and you will continue gaining strength in the long-term.
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  3. #3
    Registered User WolfRose7's Avatar
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    novice?

    you probably need more volume now, maybe a bit more variation too.

    Incline bench doesn't have a whole lot of carryover to flat , it's more of an overhead assistance than a bench assistance
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    Registered User Zepha's Avatar
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    Im on the upper lower program so therrs 3 variations of chest exercises l. Flat bench Incline bench and flyes.

    Should i add chest dips as well?

    Its funny you mentioned the grip position, come to think of it my hands have been ever so slightly closer together than usual for the past few weeks... No ides why i did this.

    Appreciate the responses ill try a wider grip again and failing that a 15% deload
    Last edited by Zepha; 09-10-2019 at 03:12 AM.
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    Registered User WolfRose7's Avatar
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    Originally Posted by Zepha View Post
    Im on the upper lower program so therrs 3 variations of chest exercises l. Flat bench Incline bench and flyes.

    Should i add chest dips as well?

    Its funny you mentioned the grip position, come to think of it my hands have been ever so slightly closer together than usual for the past few weeks... No ides why i did this.

    Appreciate the responses ill try a wider grip again and failing that a 15% deload
    I wouldn't add more accessories.
    I'd potentially sub incline for a flat bench variation, like a 3 count pause bench.
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