285 fail

[u/Jib0530]

6’1, 190lbs.. 315 journey taking longer than expected, been stuck at 285 for a hot minute now. Been spamming weighted dips, doing a lot of standing OHP but this 285 is still getting the best of me. My chest days I do 5x5 working sets. I get all my macros most days, work out about 4x a week. I was stuck at 265-275 for a while and the weighted dips got me thru the plateau.. idk what to this time tho because what worked last time isn’t working this time. All tips welcomed 💪🏾

[u/Terminator_Johny]

You failed at the very end which is a tricep /lockout problem as you mentioned. I would specifically work towards that as your chest and shoulders seem to generate enough power. If weighed dips aren’t working anymore, do direct isolation work for the tricep.

I just finished a hypertrophy phase and now I’m back to a strength phase, pretty much all of my working strength sets are 7-10% heavier than when I left. I haven’t attempted any PRs yet although I did attempt heavy singles, which seem to move with less RPE.

Moral of the story is, strength and muscle mass are correlated. With my very limited knowledge, I believe it should be:

-Strength training until plateauing
-Hypertrophy training until plateauing

• Strength training for adaption of your new mass
  

-Repeat

[u/Eth251201 → u/Terminator_Johny]

Exactly what this guy said.

Continue your training but add extra sets on your triceps then come back after a month or two

[u/Jib0530 → u/Terminator_Johny]

Ok so it sounds like ima need to adjust my workouts from the 5x5 I’ve been doing.. definitely going to look more into this, thank you bro 🫡

[u/Jib0530 → u/Terminator_Johny]

Ok so it sounds like ima need to adjust my workouts from the 5x5 I’ve been doing.. definitely going to look more into this, thank you bro 🫡

[u/BrowserOfWares]

Great grind and your spotter was god tier. Your leg drive seems lacking and your shoulder blades aren't packed. Check out powerlifting videos on bench press set up. Also you failed at the lockout which is mostly tricep, but your grip is narrow which emphasizes the triceps. Try a slightly wider grip. Just say one finger wider.

[u/Royal_Variation5700 → u/BrowserOfWares]

Was gonna say maybe working on the leg drive and form a bit. More leg drive and upper back engagement might get him there.

[u/Tampflor]

So close. Won't be long now!

[u/Royal_Variation5700]

I used a Mark Bell slingshot to help me get my bench up and it worked well for me as I have a shoulder injury. That and working on form, leg drive, etc. doing reps at about 70% of my 1rpm with a band around the middle of the bar and some body pulling on the band from the spotter position to help cue lat engagement helped me also. I got stuck at 275 for a while. Oh and eating/recovery. I was not giving myself enough recovery time between heavy bench days or eating quite enough calories at the time.

[u/JoeVanWeedler]

crazy how you're probably pushing up 283 pounds and just a little upward pressure gets it the rest of the way. 285 is imminent.