Quote:
Originally Posted by kevin7352
if you want to continue on with your 5x5 program then maybe step back 5-15lbs and progress from there again. this is called deloading. or else just change it to a 3x5 program like what I'm doing.
i find myself not linearly progressing as much anymore. i hit 235lb squat 3x5 monday and haven't had the intensity/balls to go up another 5lbs so i just did 225lbs for reps today. actually didn't feel as easy as it did a week ago.
diet and sleep has been complete crap this week and i felt it.
on the bright side i got a new PR for deadlifts. 245lbs for 3 reps.
still not improving on bench  wth is wrong with me |
What I find is true for most people for bench, is that when they work with lower weights and increase their rep count, their strength increases and lean muscle mass density around the chest area also increases. This lets them break free from their plateau and move up higher even if its like 30 lb. Doing multiple sets of pushups within the day also really helps too. Main thing I find helpful is to get the blood rush going, and to feel the pump within your muscle after every set.. If you don't get that pump, it could mean one of two things 1) the weight is too light for you, and its not exerting enough pressure/work on your muscles or 2) the weight is too heavy for you, and you're exerting and overcompensating too much of the weight on your tendons and ligaments which could potentially cause alot of tissue damage