Originally Posted by dabears
Need some help, feel like I've hit a wall for chest... and I should be making constant improvements since my numbers aren't that great
Last couple weeks I've watched my initial bench exercise do the following:
Bench Press 4x5 (Heavy)
Incline Bench 2x8 (Moderate)
Dumbbell Flat Bench 2x8 (Moderate)
Dumbbell Fly's 2x40 (Very light, burn exercise)
At beginning of October, my bench set looked like this:
160 x 5, 160 x 5, 155 x 5, 155 x 4
I matched that same total the next week, the following week achieved:
160 x 5, 160 x 5, 160 x 4, 155 x 3
Now here is where the issue is... this is my bench sets for last two weeks:
10/22 : 160 x 4, 160 x 3, 155 x 3, 155 x 3
10/29 : 160 x 4, 160 x 2, 145 x 8, 145 x 6
I was getting frustrated at how heavy the bar was feeling, so I switched to 145 lbs and got the 8 reps (could have only done maybe 1 more)
My other chest exercises have either stayed the same, or barely improved (5 lbs max).
I'd like to stay with the same routine/exercises (I don't think its the problem?) but I might want to tweak the sets/reps.
Should I stay the course and just keep eating big, or because at 160 lbs the bar feels very heavy (160x5 = 180 1RM) I could switch to 4 sets of 8 reps of 145 lbs (145x8 = 180 1RM) which I can control much better? Will this help me get through this 160lb issue?
I'm 6' with long extremities, bench has never been my forte unfortunately! I try and tighten my core, glutes etc. and focus on pumping my chest up as I bench, sometimes curling my legs up to help with that last rep.