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Old 10-07-2013, 07:32 AM   #1
JustinWorkouts
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Question My Bench press is lagging behind greatly. What to do?

I have made almost no progress on my bench press in almost 8 months. My other lifts are making great progress. I was able to get up to a 500lbs deadlift in 1yr, 1 month (This month makes it 1). I have been using 3/5/1 and 5/3/1 for my other lifts. Right now I just started the Ortmayer Deadlift program. I failed Week 1 as I made it through 90% of it but was unable to hit the last 8+ reps for 70%. I'm still doing 5/3/1 beyond for squat. So currently I deadlift once a week. Squat twice a week. And um well I kinda don't bench press lol. What happen was I was bench pressing at one point in time but after I hit 405lbs on the deadlift I started Deadlifting 4 times a week to get up to 500lbs and I was barelly bench pressing. Maybe once every 2 weeks. It only took 4 months btw to go from 405lbs to 500lbs. (Jefit Logs). But I really need help to bring up my bench press numbers. Any suggestions? I'm not running anything right now for bench. In fact my schudule this week only includes squats and Deadlifts. Also should I start bench pressing 4 times a week? Program?

My lifts:

Bench: 230lbs
Squat: 405lbs
Deadlift: 500lbs (Just Hit) - Thoughts?

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Old 10-07-2013, 07:56 AM   #2
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Whats your overhead press #s?

And dont use gloves when deadlifting, or if you do, make sure they match your purse =)
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Old 10-07-2013, 07:57 AM   #3
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Bench frequency is important for me. I moved from 3 times a week plus an assistance day to only twice a week and while running smolov. It made a major difference. Adding pauses and close grip bench also helped me a ton. I am not the greek god of bench press but I do push 375 with a pause.
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Old 10-07-2013, 08:29 AM   #4
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Whats your overhead press #s?

And dont use gloves when deadlifting, or if you do, make sure they match your purse =)
Most I ever hit was 185lbs for 1 rep. But I can do 135 for 6 reps.
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Old 10-07-2013, 08:33 AM   #5
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Most I ever hit was 185lbs for 1 rep. But I can do 135 for 6 reps.
A Quick fix for the bench is usually to get your overhead press numbers up. Try a simple 5x5 program 2 days week for a month on the OH Press and get it around 200lbs and I think you will ad lbs to your bench aswell. Closegrip benching is always a great accessory lift aswell.

Good luck.
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Old 10-07-2013, 08:37 AM   #6
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I have made almost no progress on my bench press in almost 8 months.
Just for comparison, can you tell us what your bench press workout numbers were around February 1st. Maybe pull out an old log and tell us what your first bench press numbers were.

I'd like to look at the numbers and then make a few suggestions.
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Old 10-07-2013, 08:56 AM   #7
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