Hi, after
I am currently on the beginner template and have loved the progress so far. But I am really struggling with my bench. I am on the 11th week and my touch and go bench press has been stuck at an e1rm of 90 kgs since the end of the 2nd phase(week 8.5) while all my other lifts have been improving steadily. Bench has always been an issue so your advice would be greatly appreciated on how I can some further progress
Age:17
Height:178cm
weight:86 kgs
I am eating in a surplus and get 8 hours of sleep regularly
Askhat,
Thanks for the post and I hope you’re doing well.
Are you on the 2nd or 3rd phase right now? What have your work sets been like for the past 3 weeks?
-Jordan
I am currently on the third phase.
My work sets were as follows
Week 9- 80x1@8.5
75x4@8
week 10- 80x1@8
75x4@8.5
72.5x4@8
72.5x4@8.5
72.5x4@9
Week 11- 80x1@9
75x4@8
72.5x4@8
72.5x4@8.5
72.5x4@8.5
72.5x4@9
Also, will it be a good choice to replace the bench press with another exercise like a wide grip bench press to progress?
Nah, I don’t think we should be focusing on bench press performance to the exclusion of anything else at this point AND I don’t think that switching exercises is likely to improve your results here. This next week,
Hit 80-82.5, then 75 x 4 across the first 4 sets, then adjust down if you need to for the 5th set. The following week, see if you can go up. If not, you might need to move on from this programming.
Thank you for the advice. One more thing, should I do the bridge after this? or is it fine if I begin strength I if strength is my primary concern
I’d do strength I from here 