Bench and OHP not responding to training, how to add more volume?

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1

Hey,

I ran the 4 day hypertrophy followed by the 12 week strength program and finished it last week. Saw some decent gains in the squat and deadlift (+20kg e1rm), but the bench press saw only a few kg’s increase in e1rm and press e1rm didn’t go up at all.

I’ve listened to all the programming podcasts by Jordan and Austin and I understand that I need more volume since I seem to be somewhat training resistant, but I’m not sure how to add more volume the most optimal way. I will keep the lower body volume the same because I responded reasonably well to it, but I think it’s time to tweak the upper body programming.

Here’s the two options I’m considering:

  1. Keep program as is but add 1-3 back-off sets to each pressing movement at 65-70% intensity.
    or,
  2. Add Myo-reps on GPP-days (one day with bench, one day with overhead press).

Input and help is much appreciated, thanks.

2

Man, I got the same issue. Would glad to hear some advice from you guys.

3

OP some more information would be good. I don’t know what the hypertrophy template entails, but perhaps frequency and sets/week you have been performing recently for the upper body lifts could give a better idea of what you’ve been doing.

Also, weight, height, lifts, and training age would be useful.

Generally, when you run into a stalling issue, there are lots of specifics for which a coach could be useful, but the simple answer is you probably aren’t doing enough or are doing too much. If you’re considering adding more upper body volume, it sounds like you didn’t feel too beaten up/fatigued during your last few weeks of training, so perhaps an increase in frequency/volume is in order. But this is also a reason training history is important. If you’re already benching 5x/week and are only benching like 155 lbs at a BW of 200, then the problem may lie somewhere else.

4

You might want to find a slot for weighted dips, at least to assist your OHP. Here’s a rather long winded article by Bill Star, certainly no slouch in the press department. He was quite keen on them.

(we’re just going to have to get over the fact its a link to a SS article, its the only one I know…)

5

Add 1-2 sets at whatever the backoff prescription is, on the comp movements as well as the variations. Jordan answered this on an IG live question this weekend.

6

Maybe consider getting the press template? Its similar to the Strength Template but focused towards the benchpress and OHP.