>deadlift 225kg>Ohp strict 80kg push press 100>Dips +2pl8 1rm >Squat 200kg but havent squatted in months>Bench goes from 120kg to 100kg 1rm at random, my arms literally just refuse to lift the weight more than a rep if at all>95kg bw 1 year of trainingThis is all mental right ? How the hell do i get my bench to be proportionate to my other lifts Should i just swallow my pride and follow someone else's program something like SL or greyskull or whatever ?
>>77205299Well it sounds like bench should be your focus, so bench 3x/week and do assistance work for it (lots of dips and lots of pulling for shoulder health). But what're you gonna do in the meantime, just not train your other lifts?>Have you tried just caring less?
>>77205376My program is A/B (deadlift+ohp+dips/bench+rows+pullups) + accessories+ arms/absShould i ditch OHP for bench ?
>>77205376My program is A/B (deadlift+ohp+dips/bench+rows+pullups) + accessories+ arms/absShould i ditch OHP for bench and bench with volume on A and do doubles and singles on B ?
>>77205394>>77205395Just move bench to be your first lift. That's it.
>>77205398That doesnt really answer my question but i'll take it as "increase frequency"
>>77205401take it as a lack of reading comprehension dipshit. do it first so you're not tired. you'll progress faster.
>>77205549I do it first, i already gave the order of my lifts here >>77205395. You're not only being unhelpful but also projecting.
>>77205556ahh I misread your post, apologies for the darkie behavior on my part.Drop the dips and just double up on bench, do bench first on both days. Unrelated but it's also kinda weird you have no quad movement like lunges or squat.GL and sorry for being a cunt.
>>77205568Kek it's all right.>Unrelated but it's also kinda weird you have no quad movement like lunges or squat.My legs got way too big when i used to have proper leg days, i want to fit pants but im starting to incorporate calves and leg extensions to add a C day. Extra day foe bench i guess
>>77205570Greyskull was pretty fun when I ran it in the past. Maybe just give it a shot there buddy. Recovery was perfect and got nice gains.
>>77205299my bench fucking sucks too idk why I've tried different training styles, frequencies, etcI'm 6'1 82kg deadlift 200 1rep,squat 160kg 1rep, plup 40kg and my bench is just 80kg 1repmy ohp is 110kg i think it's my best lift (it doesn't get better if i train ohp, i train behind the neck wide grip ohp and it makes my normal ohp better)
How can a grown man not bench 3pl lmaoooooo
>>77205628Post video proof of your bench big guy
>>77205299Dont do 1 rep maxes retard, unless you are a competitive powerlifter.
>>77205681Why wouldnt i ? I am not a bodybuilder either. I just love weightlifting Also you know that to become a competitive powerlifter you do need to train your 1rms, it's not a retrograde thing
>>77205687Its not worth the injury risk and CNS stress.Many top powerlifters only do 1rm on competition day, not in the gym.
>>77205299Who cares? Are you competing? Big chest is unaesthetic anyways. Switch to close grip bench so it mostly hits your arms and focus on your press/ other lifts.>>77205690I do them all the time, it's fine. Unless you're deadlifting 800 it's not a big deal
>>77205753I am looking forward to compete in like 5 years or so, so yes it is a worry of mineDont care about having pecs
>>772057705 years? Why wait? If it's an interest of yours do it now. You have non embarrassing strength and it will light a fire under your training.
>>77205772I have weaknesses to work on and want to eventually drop a few kgs to leverage those numbers to a smaller category. Maybe you're right that 5 years is too long term, once i get my bench sorted out i'll dive right in
>>77205773You're not going to win your first meet, just show up and learn the ropes. Also I doubt dropping weight will help your bench
>>77205299You got novice gains on a routine that doesn't have enough volume/structure to work 5ever. Your bench fluctuates because 1rm normally fluctuates, you don't arrive to 1rm and keep it 24/7. Your bench is "disproportional" because your leverages don't support it.>>77205395Where is bench failure point>at chest - pecs/delts>everything else - trisFind failure point of your highest bench 1rm. Swap bench with whatever variation of bench hits your weakest muscle. Wide grip, guillotine, close grip, reverse grip, dbs, whatever. Do that variation till it stalls. Swap back to flat bench.Also drop dips they're useless. Do something cool for upper back/obliques/low back instead. Karelin high pulls or something.
