posted Tue, 02/27/2018 - 08:54
4239
+ 2 feeling confused with bench (gone backwards)
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right guys any thoughts on this one, I've been benching consistent for last 2 sets for 5 to 6 months now 140kg for 10 reps and 180kg for 4 reps, and this week I struggled with 7 reps for 140kg and just managed 1 rep on 180kg,
my diets not changed
my body weight has not dropped
I've not just come of a stack
and I'm not I'll
and I don't have any injuries
any ideas?
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bit of a quick update guys think I might have had an underlining injury which surfaced last night doing pull ups, I've had no onset pain it's just come out of nowhere, did my warm up set on pull ups(behind the neck) and straight on the first rep instant pain in my rear delt, I know some people are sceptical about behind the necks but I been doing them years with no issues and can do them with weight normally
I think you pinched( hopefully only and not tore) a rotater cuff muscle. The way your humerous moves in the shoulder during behing the neck pull ups is unnatural and grinds the internal rotators.. check out anatomy and study pics of just skeletal structure along with the various muscles of the complex shoulder area.. youll see what i mean.
What do you do with your upper thoracic before/during btn pu's?
All of those years may have finally caught up with you.
Took the words outta my mouth.
basskiller89My neck cringes at the thought of those with anything heavier than 20lbs
cheers all advice guys and input I'll take it on board and am gonna try something different. Maybe take a week off and see how I feel
Solid stuff below. +2’s
Sux to hear but you might just need a break.
RustyhookerToo hard too often? 2 mins between sets? Hydration and electrolytes? Take a week off?
If its only this week maybe your just having a bad week , if it keeps up for longer then you can worry and do some changes .
maybe you slept bad brother
Over training? Using progressive overload principles?
I'd be asking why you haven't progressed in 5/6 months mate rather than why your lifts took a dive this week.
Me too. That is a long time to be stuck at a plateau. Needs to switch things up and shock the muscles.
Many factors inc lack of sleep/rest or body not 100% recovered from previous session more cals you may have burnt that day doing day to day stuff. We all have bad days and good days i would just load up on more carbs before heavy lifts see if that helps you get back to your pb or have some time out then go back and hit it hard.
Hello Sir,
Considering you are an enhanced athlete, in between your cycles your goal is to maintain your personal best lifts as your hormone levels at this stage are unbalanced so your situation is nothing unusual. Unless you are progressing in a long run, that is a route forward. Maintain your lifts and try to beat your PBs once synthetic hormones are back in place.
Regards
basskiller89x2
My advice would be to quit benching for awhile. Do dumbbells and close grip for a month then go back to it.
Thumbs up.
I have to hit the dumbells hard to stay balanced on the bench.
Now I don’t really care about the weight I concentrate on forum to stay symmetrical.
GlassesTotally agree
Muscle memory and doing the same thing over the time may cause this..
I used the same method Sam stated.
I was stuck in my bench press as well.
Took some time off, switched to dumbells and push-ups, different incline. For about 5weeks.
Then took 2 weeks off chest.
Drink a lot of water. Like huge amounts to restart my system.
Came back to bench press and voilaa
Nice. Whats all the water do?
GlassesI did a research on how to reset bodies metabolism and what can u do when stuck on same weights in gym.
So I found some treats that pointed my to try thus radical crazy thing when you for 10 days or so drink a lot of water. Crazy amounts of it. And so the body cleanses itself, muscle fiber, toxins, etc.
I may be wrong but I belive that helped me sir
But it was brutal. I will try to find the site I red that in and try to post it here later if I'm lucky
Post it for everyone in forums. Let me know.
GlassesSure will do.
Do some digging
×2. Time to switch things up and do different exercises. It's not about the weight unless your a powerlifter. It's how you look. Lower the weight who cares, nobody cares what you lift at gym.
do us think drop the weight down on dbs or try push big weight still?
I do. There’s also the mental aspect. Maybe you took it out of the rack wrong and missed a rep or two. Then you worry and it continues, Sometimes I’m just stronger one day and off another. There’s no explanation. Close grip bench is what brought me over 400. That I’m sure of.
Close grips are the bomb it helps my stabilizing muscles, and the back of my triceps.
cheers dude some sound advice there I'll give it a go and switch it up see what happens.
+1 for taking advice and trying something different. Can't hurt as long as your in the gym. Let us know how you do
will do cheers dude
Your off cycle and need to slow down a little bit. Overtraining
ive been of cycle for 2 months now though, should that make a difference
If you make 140 for 10 . I don't believe what you do 180 .
why's that then? I've got more reps left normally at 140 except this week, but I save a bit for my last set at 180
Over training. Take a rest.
could be but my chest session consists
of flat bb
incline db flys
incline db press
dips
pullovers and closegrip
which I didn't think was to much but i could be wrong
Could be if u work triceps the day before it could upset your chest routine.
could be my tris not fully recovered from Thursday just seems bit weird it's happened out nowhere