Getting Over The Hump On Certain Weights.

  • Posted by a hidden member.
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    May 15, 2014 3:55 PM GMT
    I know there has probably been dozens of threads on this. So, i apologize in advance for sounding like a broken record.

    But... i am having the hardest time going up on bench and squats right now. I have been right at 385 for quite awhile now. And i can't get over that! i honestly am not sure what I'm doing wrong. Been deadlifting 405 recently, and deadlift always helped me with my bench in a big way.

    Same issues with my squats at the moment. For 2 months i've been stuck at 335. And i haven't had any success of going up by much yet.

    I'm trying to get to 400 on bench, and 350 on squats by July. What can i do to get over these weights?
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    May 17, 2014 7:06 PM GMT
    You are already moving respectable weight. You are already benching nearly twice your body weight. That being said, when I want to up my weights I do a thing I call, "1-30's". Load the bar with a weight you can only move once. Then Lift it once. Rest 30 seconds. And lift it again, just once. Rest 30 and lift it again. Do this for a total of 5 sets. When I do 1-30's I am almost always able to lift more in my regular workouts. I do 1-30's about once every 6 weeks.

    Good luck and don't give up.
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    May 19, 2014 1:19 PM GMT
    I tried having a rest away from it and then when you go back to that exercise pop a extra 10kg etc on what you did last time to sort of surprise your body, then if you need to drop to your original weight in a sense that would feel alot lighter, hope that makes sense.
  • bishop65

    Posts: 226

    May 19, 2014 5:16 PM GMT
    You should consider adding over head presses to your weight lifting routine. This will help your bench. Just use proper form for it.

    I am following Jim Wendler's 5/3/1 program and my bench has increased to 300 lb x 2. I was benching 250 6 months ago. The core of the program is that you progress slow in your main lifts [bench press, dead lift, squat, and overhead press] with smaller weights each week. You should check out his website and/or book to get the details. No, I'm not a sales rep, I just really like the program. Though in August, I will probably switch to Brandon Lily's Cube Method to shake things up a bit.

    Good luck,

    RC
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    May 20, 2014 1:46 AM GMT
    Thanks guys! didn't realize this forum had been commented on.

    I actually started adding over head presses into my set recently. And i like the feel it gives my arms. One thing that always helped was back and deadlifts. So i decided to go heavier on both... we will see if that equals out later.

    Jimi- I have tried that before on accident icon_lol.gif where i get a very heavy weight i can only move once. And then try it again... but i never thought it would help anything. Maybe i should try it again and see if it ups my bench.

    Dennis: I took a day off yesterday! after work i went to a friends place and hung out instead of the gym. And i am about to go right now! time to shock n rock icon_twisted.gif
  • Joeyphx444

    Posts: 2382

    May 20, 2014 5:41 AM GMT
    A lot of guys DO NOT take breaks

    Take a break!!!

    I notice when I take a week off weight lifting, I come back and I am better for it-can go sronger, feel better, etc
    Plus I do a totally different routine after each break (every 6-8 weeks)
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    May 21, 2014 12:30 AM GMT
    Is it just me, or does anyone else find it odd that he can bench more than he squats? The pecs are good-sized muscles, but the quads are pretty much the largest in the body - they *should* be able to move more weight.

    Mind you, training-wise, if you've been emphasizing Bench press over squats for a long time, I guess it is possible.


  • Posted by a hidden member.
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    May 21, 2014 3:13 AM GMT
    Doctor9 saidIs it just me, or does anyone else find it odd that he can bench more than he squats?
    Odd? No.
    On the fast track to injury? Yes.
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    May 21, 2014 3:03 PM GMT
    Doctor9 saidIs it just me, or does anyone else find it odd that he can bench more than he squats? The pecs are good-sized muscles, but the quads are pretty much the largest in the body - they *should* be able to move more weight.

    Mind you, training-wise, if you've been emphasizing Bench press over squats for a long time, I guess it is possible.




    I'M ashamed to say the last part is true. I did bench WAY WAY WAY more than squats. It's only been in the last 6 months i have done squats religiously. Where as I've been benching religiously for quite a few years. Trying my best to go up in wait though with squats. Since I'm a tall guy the most important thing for me is form. It gets harder and harder on my legs as i go up in weight. But i'm slowly getting there icon_smile.gif just can't give up.
  • Posted by a hidden member.
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    May 21, 2014 3:03 PM GMT
    paulflexes said
    Doctor9 saidIs it just me, or does anyone else find it odd that he can bench more than he squats?
    Odd? No.
    On the fast track to injury? Yes.


    I hope not icon_surprised.gif