Stalling on Bench Press and Overhead Press for almost 10 months

Training Q&A [Moderated]
1

Hey Docs, I hope you all are doing well.
I’ve been running the Beginner Template since the start of this year. I’m starting Block 3 this week. Despite improving diet, sleep and technique, I haven’t seen much progress in Bench Press and Overhead press in blocks 1 and 2. My best bench is 50 kg x 4, and OHP is 30 kg x 8. Should I change anything in Block 3 or keep practising the same?

Thank you for everything you guys do. Have a nice day.

Kind regards,
Kirill

2

Hey Kirill,

Do you have videos of your bench and press top sets that I could take a look at?

-Jordan

3

https://youtu.be/lmtlJJAqe4I OHP

https://youtu.be/yFvbc6VEQ7E Bench ( i no longer have access to a squat rack that I can bring a bench to, and generic bench press setups are way too uncomfortable for me to progress on)
Thanks, Doc

-Kirill.

4

Kirill,

I would probably have you re-do the 2nd block one more time, just for grins. You can pick different exercises if you like.

I can’t tell you much about the bench since the frame is too high for me to see your body, save for in the mirror behind you.

For the press, I would prefer if you do the following:

  1. Turn around, walk backwards out of the rack, not forward.
  2. Have your elbows pushed up in front of the bar just a hair more for your rack/start position
  3. Take a big breath prior to each rep (either while it’s overhead or while the bar is down on your chest/shoulders)
  4. Don’t worry about pushing your head forward each rep, rather just pushing the bar up to full extension, pausing for a second, then returning to the start
  5. When you decide to go for each rep, go HARD. Punching the bar off the chest/shoulders is necessary for a solid press -Jordan
5

Thank you for your valuable advice on OHP; I shall make the necessary adjustments, Dr Feigenbaum,
I found a clip of my bench press with a proper angle. While I could block 2 again, I’ve been desperate to get to the Bodybuilding template. I am in a caloric surplus for the most part. Still, I sometimes become disillusioned with my training because it’s been almost 10 months, and I’ve barely seen any progress hypertrophy-wise despite being disciplined with everything training-related. Again, thank you for your reply.

Kind regards,
Kirill

6

Kirill,

The bench press looks pretty great with respect to tempo, bar path, and chest position. I do think you could pull your shoulders back more prior to each rep and drive with your legs a bit better. That said, it’s 40kg and submaximal so some of those cues may be artifact.

I really do think that repeating the 2nd block of the Beginner’s template with the GPP from the 3rd block would be better for you now than the BB template from a muscle growth and strength standpoint. Make sure you’re also getting in ~150g of protein per day or so.

-Jordan

7

Thank you for your feedback, Dr Feigenbaum; I appreciate it always.

Kind regards,
Kirill

8

Hey Dr Feigenbaum, hope you’re well, there has been a very minor improvement in OHP but no improvement in the bench press yet, what would you recommend?

Kind regards,
Kirill