Originally Posted by Cool The Kid
Been using a.... daily undulating periodization? for my bench. I do heavy (5x4), medium (4x6) and light (3x9). Did a little deload, came back, my heavy bench is weaker. Haven't checked my weight to see if I'm eating enough, and sleep/stress levels are less than optimal. Is there anything I can do outside of addressing those 3 fundamental things? All my other lifts, in particular my squat and deadlift, are on the money and OK. Bench has always been the lift I struggled with the most though. Any ideas? I'm thinking of taking a few weeks off just on heavy bench.
Originally Posted by OccultaVexillum
Switch to a different variation for a while - low incline, close grip etc.
Besides switching up the sets and reps between every session, change the variation as well. Chose 3-4 variations and work on them for 4 weeks and then switch to new ones. Keep the regular bench in at all times, but switch the others around. just to mane a few: bench with pause on pins, close grip, against a band, to boards, incline, decline, with extra long pause, etc...
Also, don't be afraid to do 2 different bench variations in the same session to get more total work in. You can combine however you want of course, but I like this session I have every week where I first start with regular pause benches, work up to 3-5 sets of 3-5 reps, then continue to work up in weight with board presses and do 3-5 sets of 3-5 reps there.
Originally Posted by I<3Bacon
I'm pretty much the only guy at my gym who can't squat 400+. Sucks
There are also a couple grills who squat 300
I know that feel...
I've seen some crazy stuff in my club that blew me away when I was new there. Like 500x15 sumo deadlifts and some 600lbs shirted bench presses, or 18 years olds squatting 400 for 5. The latter two are top national and international lifters though, so its not really representative of the majority of the lifters there.