Originally Posted by _J_
I've slowly started increasing my calories from where they've been. body weight is 186 and I take in about 240g of protein per day. Im looking for a nice slow gain.
When you say raise the reps and drop the weight a bit, do you mean do so for both incline bench and ohp? Should I put them on the same day or leave them where they are?
Diet sounds solid. Forgive me for asking, but it's one of those things I had to check off the list.
With your front delts feeling gassed, I would say make the changes you were going to make, but take any exercise that's been stalling and move it to a 25 rep goal. This might require a slight drop in weight, but hopefully this small change might help re-ignite some progression.
If you still don't make any progress for a month, then perhaps it's time to try something new on those lifts. I have programs that I've written that run 8 sets x 3 reps every other week. So one week is more of a rep goal week, the next week is more of a low rep, grind type workout. T-bone uses something similar.
Many other things you could do too.
Give me a kick if you're still stalling.