dev block: 8cm board press (supp I), comp bench (main), close grip (supp II), low incline close grip (accessory)
**result:** no improvement
3rd run - September 14
dev block only (did for 9 weeks)
increased intensity, making top sets ~RPE 8, and back off work ~RPE 7 (based on my understanding from what I read in the troubleshooting section)
dev block: 8cm board press (supp I), comp bench (main), close grip (supp II), low incline close grip (accessory) result: new pr (all variations)
4th run - Nov 23
dev block only (using the same programming setup in 3rd run due to excellent results)
noticed work sets stalled around the same weight as the weights towards the end of 3rd run result: no improvement
5th & current run - Jan 6 (on the fly programming adjustment i.e. no deload)
dropped weight back 2 weeks prior to stall
added 1 set to main bench, supp I and supp II (based on my understanding from what I read in the troubleshooting section)
work sets seem to be stalling at around the same point/weight again for all bench variations suspicion: little/no improvement
I will probably continue the current programming setup for another week or 2 just to be sure this is a stall. I have also attached the numbers/graph for your reference.
How do I progress from here? I am not opposed to 4x/week training but I definitely still prefer 3x/week and I really enjoy the current bench variations though I am not opposed to changing that up either. I seem to tolerate the added volume just fine as well.
A few things that I have thought of to maybe help get the ball rolling again:
Just add another set to my bench variations (including the accessory lift)
Do the specialization and maybe peak block and then redo dev block with additional set
Do strength II (powerlifting II)
Do the 3-day medium fatigue template
Thank you in advance and sorry for the lengthy post!
Unfortunately I do not have a video of anything recent. I do have a checklist before benching (i.e. leg drive, arch, push bar “back and up” instead of “up and back”, pull shoulders back and down etc.) and I’m always trying to be more consistent with these and I genuinely wouldn’t think my technique is ‘the’ limiting factor for my progression.
As for weight selection, I am currently using RPE (currently doing a modified version of the 3-day low fatigue template with increased intensity and an additional set for 3 of the 4 bench variations)
For example:
If the benchmark warmup weights feel the same as the previous week or feel slightly lighter, this gives me the go signal to increase my working sets (both top sets and back offs).
Similarly, if the benchmark warmup weights feel slightly heavier than the previous week, this tells me I should either keep the weights the same as last week or reduce slightly.
This approach has served me well in improving in all my lifts for the most part, though occasionally my ego will get in the way like it did in my previous session where I overshot the RPE by a mile. (9.5 instead of the target 8)
If you can get a video, that’d be really helpful for this. Sounds like your warm-up strategy and weight selection is on point, though I would be curious as to how often you’re repeating weights week-to-week. I get the sense that this happens frequently, yes?
Thanks for the reply. I’ll see if I can get a video at the appropriate angle some time next week.
I’ve been stalling at around the same weights now for the past 2 blocks (4th and 5th run - see original post), but I wouldn’t say I am repeating weights week-to-week. It’s more like, RPE climbs with increased weight (which is always 1kg increments for bench), so I will drop the weight to 1-2 weeks prior, make some programming adjustment, build from there and hopefully gain some momentum.
In case it matters, my current lifestyle is extremely low stress and has been for the past 18-24 months or so (i.e. internal load is essentially zero) so I don’t think I have significant performance fluctuations, and makes me think I have stalled on current programming.
Yea, I’d be curious to see your bench load selections for the last warm up and top sets for a few weeks at the start of a new block to check that it looks correct. I wouldn’t expect a lot of repeat loads from week-to-week, rather an up and down variation of performance that trends up over the long-term.
What are you doing for your supplemental exercises currently and how are they progressing, if at all?
The warm ups look pretty good spacing wise. It would seem very unusual to go from 154 to 156 and have it go from < 8 to 9 unless rest times are short, technique breaks down, or 154 was > 8. I’d love to see a video, as mentioned above.
I also tend not to program dev blocks over and over and over again without intensification, power, or GPP blocks splitting them up.
For the bench variations, I would expect the focused improvement to be near lockout. Given how long you’ve been doing this, I think it is unlikely to require additional focus. I would think about a chest-level pin bench, 2ct paused bench press, and spoto or floor press as an accessory.
Hopefully I’ll have a video ready by the end of the week (deload for a set of 5 @ 8).
Maybe I got carried away with just doing dev blocks. Making progress on them can be really motivating/addicting and I also really enjoy the higher volume. I’ll know better next time to include other types of training blocks moving forward.
Just a thought - have I actually left gainzzz on the table by omitting the specialization/peaking blocks for so long?
Either way, I look forward to trying your recommendations for the bench variations. I have not done them in ages and never tried the spoto press.
Hard to say for sure, but I think the specialization blocks are very useful for strength development and transference. I don’t think a peaking block is as useful though and would be fine if non-interested parties skip them.
I’m currently doing the 3 day low fatigue specialization block, what to do after?
I still have the Strength II and the medium ISF templates. Based on my current level of training, will I still be able to do those once I’m done with the 3-day low fatigue template?
For your bench press technique, I’d have you start each rep from a dead stop at the top in order to give you a chance to pull your shoulder blades back, raise your chest, take a big breath, and get tight. I don’t think there’s much leg drive here either, but let’s start here.
For programming, I think any developmental block that has the exercises you like would be good. I would do strength II or I probably. I see no reason why you can’t use either of the templates you mentioned, but I also don’t think you’re best-suited for the low fatigue template just yet.
Thanks for the critique, I’ll be more deliberate with my reps.
I’m a bit confused with your programming recommendation - I had already done STR I at least 3 times (dev block only) with excellent results. I was however somehow unable to maintain the strength I developed in the last 2 blocks (which is slighter lower than it is right now).
I do not think the low fatigue program is appropriate for your current level of training advancement. I would also not run the templates piecemeal, e.g. a development block only, spec block only, etc. I think it at this point in your training career, doing them as written is likely the best bet. Strength II would be a good choice, but again, I would not run only the dev or spec block, but rather both. You could run the entirety of strength I or strength II- i’m 50/50 on either one so you can pick whatever you like best.