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Thread: Starting Strength Bench Stall page 2

  1. #11
    not on the rug's Avatar
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    Quote Originally Posted by Shep1824 View Post
    I am about 3 months in to the program. Before that, I did bodyweight stuff for about 9 months. Haven't really lifted since high school so it has been about 8 years.

    I don't track my food intake but I would say I get about 2,000 calories on rest days and closer to 2,500 to 3,000 on workout days.

    I am not super lean. I have lost 70 pounds but could probably still lose about 20 more to be lean. I haven't lost any weight since starting this lifting program and I have been fine with that.
    so for all intents and purposes, you're still pretty new to heavy lifting. thats cool. another question, have you stalled on any other lift yet?

    i know it sounds annoying, but you could always try tracking intake a little bit, even if it is for a week or two, just so you can get a better idea of what you are actually taking in. at some point in time, you just can't get any stronger without growing some more muscle, and if you aren't providing adequate building blocks, you just can't grow.

  2. #12
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    Yes, still pretty new. No other lifts have stalled. I am deloading on overhead press because some form issues are giving me back pain but moving up other than that.

  3. #13
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    What's your height/weight/age? What are all your lifts at currently?

    One thing that has helped me A LOT on my bench is 1) tighten your whole body during the lift. 2) I grab the bar as tightly as possible. I squeeze the bar like it stole from me 3) Arching the back (chest up) during the lift as much as possible. No, this isn't cheating as long as you keep your butt on the bench. If it doesn't feel completely wacky like you're exaggerating the heck out of it, you're not doing it enough.
    Last edited by PLee1980; 06-13-2012 at 10:33 AM.
    SW: 12/28/11 - 190.5 @ 24% BF
    CW: 3/7/12 - 179 @ 21% BF
    GW: 155-160 @ 10% BF

  4. #14
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    And drive your feet into the ground.

  5. #15
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    Quote Originally Posted by PLee1980 View Post
    What's your height/weight/age? What are all your lifts at currently?

    One thing that has helped me A LOT on my bench is 1) tighten your whole body during the lift. 2) I grab the bar as tightly as possible. I squeeze the bar like it stole from me 3) Arching the back (chest up) during the lift as much as possible. No, this isn't cheating as long as you keep your butt on the bench. If it doesn't feel completely wacky like you're exaggerating the heck out of it, you're not doing it enough.
    I will give this a try. I am 185 lbs, 5'-11" and 27 years old.

    My current weights are:
    Squat: 280 3x5
    OHP: 120 3x5 (I was at 135 but deloaded due to some form issues I need to correct)
    Deadlift: 300 1x5 (Out of weights, buying some more this week)
    Bench: 195 5,5,4
    Power Clean: 175 3x5

  6. #16
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    I also throw in weighted chinups/pullups every other workout and pushups when not doing chinups/pullups

  7. #17
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    I'd try microloading, just as the others said.

    I struggled on the bench until I really learned to tighten up, arch the back, and squeeze the bar. I was struggling to do 155 at the time (only a few weeks ago). I'm at 185 for 5x3 now and will blow through that. It made all the difference for me.

    My squat is only at 225 and my OHP only 105 the rest of my lifts are quite a bit less than yours as well. I'm about your same size and age too, a little shorter, 5'9"

    Quote Originally Posted by Shep1824 View Post
    I will give this a try. I am 185 lbs, 5'-11" and 27 years old.

    My current weights are:
    Squat: 280 3x5
    OHP: 120 3x5 (I was at 135 but deloaded due to some form issues I need to correct)
    Deadlift: 300 1x5 (Out of weights, buying some more this week)
    Bench: 195 5,5,4
    Power Clean: 175 3x5
    SW: 12/28/11 - 190.5 @ 24% BF
    CW: 3/7/12 - 179 @ 21% BF
    GW: 155-160 @ 10% BF

  8. #18
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    Quote Originally Posted by PLee1980 View Post
    I'd try microloading, just as the others said.

    I struggled on the bench until I really learned to tighten up, arch the back, and squeeze the bar. I was struggling to do 155 at the time (only a few weeks ago). I'm at 185 for 5x3 now and will blow through that. It made all the difference for me.

    My squat is only at 225 and my OHP only 105 the rest of my lifts are quite a bit less than yours as well. I'm about your same size and age too, a little shorter, 5'9"
    Thanks. I am really thinking it is a form issue. I need to figure it out, I am experimenting with different foot locations, hand widths, etc. Hopefully that will help.

  9. #19
    not on the rug's Avatar
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    smitty from the diesel crew has an excellent video on their youtube page. lemme find it for you

    http://www.youtube.com/watch?feature...&v=vUcjOIZc80c

    in general, smitty and jed are second to none in terms of form, rehabilitation, prehab, etc
    Last edited by not on the rug; 06-14-2012 at 07:50 AM.

  10. #20
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    Awesome video! Thanks. That helps a lot. I will focus on those points and try to determine if it is a form issue. I am pretty sure it is.

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