Stalling on bench

[nymike712]

Hey guys,

First post on this site. Background info: I’ve been lifting weights for 2 years. I’ll be 20 years old in a month, 5’10, 185 lbs. About 4 months ago I saw this site, actually learned something about weightlifting, and purchased Starting Strength. It’s been 13 weeks since I’ve started the program (but I missed weeks 9 and 10 due to college finals).

My progression:
Squat: 155 -> 213
Deadlift 170 -> 275
Press 70-> 100
Row 125 -> 145
Bench 155 -> 180?

On Sunday I finished my 13th week. Squat felt great, deadlift felt great, but the bench…not so much.

In week 7 I was able to do 2x5 at 175 lbs, but for the last set I could only get 4 reps. Week 8 I felt great, and did 1x5 at 175,1x5 at 180 and then 1x4 at 180. I don’t know how I did that, because after taking 2 weeks off for finals I can’t get back up to that weight. Weeks 11-13 I haven’t even been able to do 3x5 at 175.
The only accessory exercises I do are pull-ups/bodyweight dips (every now and then). Not sure what I should do since I haven’t progressed over the last 3 weeks and since I haven’t put that much weight onto my PR to begin with. Drop back down to 160 and work back up? Should I add any accessory exercises help improve the bench?

Thanks a lot.

[dionjuan2004]

Looking at this (http://www.ironaddicts.com/forums/showthread.php?t=14524) or this thread (http://www.ironaddicts.com/forums/showthread.php?t=14321) might help.

[nymike712]

Looking at this (http://www.ironaddicts.com/forums/showthread.php?t=14524) or this thread (http://www.ironaddicts.com/forums/showthread.php?t=14321) might help.

Well, obviously I forgot to use the search function for something that's probably asked ad nauseam...I don't know what I was thinking. :pat:

One of the principles I've strictly followed while working with Starting Strength is the
"don't **** with this" rule...if I were to incorporate DB floor presses or paused DB presses, should they be done directly after I bench, or after I deadlift to finish off that workout?

[iron addict]

If you bench all the time, your bench will stall pretty fast.

IA

[Joe]

If you bench all the time, your bench will stall pretty fast.

IA

exactly. the law of accommodation, IMO has to be a must read and a sticky. too many beginner and intermediate lifters don't understand it at all. Doing the same exercises over and over again is an injury risk.

[Natural1]

exactly. the law of accommodation, IMO has to be a must read and a sticky. too many beginner and intermediate lifters don't understand it at all. Doing the same exercises over and over again is an injury risk.

Agreed, a sticky on this would be very bennificial.

[dionjuan2004]

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hahaha, I was just reading the thread about mods in "General Off Topic Discussion" and kept wondering why do we even need mods - after all, everyone is so nice and polite. Thanks to koyo bearings, now I know why!!

[nymike712]

I added paused dumbbell presses about a month ago and was able to increase my bench to 3x5 @ 185 last workout. I'll try for 190 tomorrow. Thanks for the tips (although I should've read through the "tip of the day" forum first).

[nymike712]

I have a new question regarding stalling, deloading, and changing routines. I know I'm going to ramble on here, but I'm not sure how important all the following information is when it comes to offering advice....so this may look something like a workout diary:

I'm currently on the 22nd week of the Starting Strength program. At first I lifted for 8 consecutive weeks, then I had to take 2 weeks off for finals/vacation, and since then I've been lifting for 11 consecutive weeks. I've been able to take in about 130-150 grams of protein per day. I've added 25 pounds over the past 22 weeks (165 lbs to 190 lbs).

My squat has stalled at 225 way back in week 15. I've reset twice with no success. The weight doesn't feel particularly heavy; there have been several instances where I've gotten through 3x5, but my form wasn't nearly good enough to justify adding another 5 lbs.

My deadlift has been progressing, although more slowly over the past month. I hit 300 last week and will try for 305 tomorrow. It was a very tough set at 300 lbs last workout. I'd imagine that my deadlift will soon stall due to how strenuous the sets have become.

As I said above my bench has been progressing after incorporating paused presses. My military press has been steadily increasing. I added power cleans 4 weeks ago and started at a low weight, just getting used to the movements.

The "law of accommodation" was mentioned, and I've read several threads about changing a routine every x weeks/deloading/taking a week off. Well, I obviously haven't changed my routine in about 6 months, but I also understand that you should stick with a program until it stops working...SS mentioned that after two resets on squats and one on deadlifts it may be time to move on...well I think that time may be soon approaching for me although I still feel like Im in the beginner circle.

Next week I'll be unable to lift as I'm going home for a short vacation. Since the two major lifts have either stalled or will potentially be stalling, would you guys recommend to move on once I get back (I intended to try Bill Starr's 5x5 next) or to just take that week off and go right back on the SS grind, starting at say 80% of my maxes? If I go back to SS and cant break through 225 on the squat or say 315 on the deadlift, should I then move on?

I have a feeling that your responses will be "eat more and go back to SS after a week off". I feel like that's a fine gameplan, but since I've been doing the same routine for 6 months I'm wondering if something else would be more beneficial...what initially piqued my curiousity was how the paused presses helped my bench.

Thanks for whatever help you guys can offer (and for reading that book of mine).

[iron addict]

I would be sooooo done with SS by now. But if you are happy with it and it's still working rock on.

IA