Stuck Bench.. :(

[FlyUSMC]

I'm a noob, so don't listen to me too closely, but here's my guess...
You've been on this program since Christmas, which is about 3 months. Perhaps switching your routine around would shock your body into making more drastic improvements? I'm gonna sit back now and let the guys with some actual experience tell me how wrong I am

[iron_worker]

Well I may be doing the program incorrectly but yes mon and friday are the same. I've just been going up 5-10lbs every time I complete the next set.

By 1X5 do you mean starting light and working up to the heavier set on the 5th set as I have read somewhere. Or do you actually mean one set... cause that seems real damn low.

So basically you're saying bench/squats/rows should alternate intensity days? Throw me a bone here guys. lol

[EricT]

1x5 can actually mean either. People say 1x5 as a shorthand for the difference between a ramped set of 5 and 5 sets accross. But a ramped set of 5 is still technically 5x5. So 1x5 could mean a "top" set of 5 but you get into gray territory because even for a top set you still have to work up to it somehow so it's not really just one set. Most of the time people mean ramped sets when they say this, I'm pretty sure.

Since it seems like you are simply trying to progress on this for as long as possible instead of making specific suggestions as to what you could change why don't you look at Sentinel's post about the "Texas Method" that is in the Powerlifting section and read his journal. Judging be what you've said and the weights your using that is a set up that will ensure longer progression and probably much better results in the long run.

Look it over and let us know what you think. If everything is progressing except for bench then you can make some simple changes that may help get your bench going to but generally what you have hear is three "heavy volume" days a week and they are all basically of the same character. So that is not something you can expect to keep up very long. So yeah, like Kane is suggesting and like you said, you would need some kind of intensity variation within the week.

Just remember that the main key is progression over time. If you want to train this way it is based on progressing the big three. So it's not whether any one day is "enough". It is whether one week is enough if you are loading weekly or whether 3 to 4 weeks is enough if you are loading longer (which you do not need to do, imho).

On switching to a 5x3 when you get stuck that is not generally the best way in my experience. It is an option but it is not really what you are "supposed" to do. You can do all sorts of things. What I have found is that switching to something like a 5x3 gets you moving again but when you go back to the 5x5 I tend to get stuck again very quickly. But yes, raising the intensity and lowering the volume is definitely an option but usually it is more a thing of switching and seeing how long you can progress on it rather than a way to get "unstuck".

What I mean by that is just doing 5x3 for a couple of workouts is not necessarily going to unstick an exercise. Whereas if you lower the volume this way for a longer period untill you get stuck on that, going back and raising the volume and lowering the intensity (i.e. 5x5 again) will probalby ensure some more progression.

Originally Posted by Triggey

Maybe I got the wrong idea somewhere, but if you get stuck on a lift aren't you supposed to then switch to a 5x3 and progress until you can progress no further, then go back to the weight on the 5x5 you got stuck on?

Sorry Triggey, I misread what you said. We're both saying the same thing. Yes it's definitely an option but not the only one.

[iron_worker]

Well I read over the texas method... seems very interseting. I now know what you mean by varying intenstiy and volume. My roomie and I were discussing it and we both were wondering about the friday workout. How much does doing 1x5 accomplish? I'm not doubting you guys but it seems awfully low cause I don't know if I could even lift that much more weight then my regular 5x5. Mind you, I haven't tried it. I like that workout cause I could easily just change a few things and be could still keep it in my time frame. (2 hours between classes)

[EricT]

Trust me Friday is perfectly situated to give you tremendous progress. It is more than "enough". Like I said before this is WEEKLY LOADING. I cannot stress that enough. Friday is designed to be higher intensity and much lower volume than Monday. That way it reinforces Monday's gains and helps spur progress. There is probably not a better way of doing a 5x5, period.

All this leads me a question though. If you feel Friday is not enough and also you haven't worked at the upper parameters of intensity like that before, are you sure you wouldn't benefit from a runthrough with a beginner's program? That way you would try to load the bar each and every workout for a while on a strictly linear basis. Certainly wouldn't hurt and could be the best gains you ever made.

[stalion]

Sounds 2 Me That Your Not Eating Enough 1g To 1.5g To Your Body Weight. Every Day.gotta Eat To Get Bigger And Stronger.

[iron_worker]

By begginner program are you pointing me to something like the rippetoe basic strength program? I didn't come across that program till after I'd started this one so that could work as well. I'm open to most anything that I can fit in my timeframe.

[widdoes2504]

The Rippetoe basic strength is an excellent program that will net you good results while getting you accustomed to higher levels of intensity. After a run through of this program you can always come back to the program in this thread which should at that point give you even better results. Unfortunately, building strength takes time, patience and diligence but is definitely worth the effort. Good luck on whatever program you choose.

[EricT]

^^^^^Yes sir.

Yeah it definitely sounds to me like it would be a good idea to do the Rippetoe. I always say to people when they first get into this kind of training, even if you don't feel yourself a "beginner" if you can do a basic program and progress workout to workout for a while then it is very worth doing it. The only difference is how long you would be able to progress that way but it would be the quickest strength progression you could do so you'll just be getting closer to your potential in a little shorter time than it would have taken you on a more complicated program. Always progress in the simplist most direct way possible. Don't complicate matters and do more than you need to.

So I say go for it. Check out Phil's and Rabbit's journal on it.

[iron_worker]

I just read sentinel's journal and I really like that program. I'm wondering if I could do something like that. Its all the same excersises each day I'd just have to do some setsXreps adjusting. What do ya think?