I have been lifting for about a year now, and I cant seem to get add anymore pounds on my bench press.
My current stats.
Height: 6' 1"
Weight: 225ish (its been about a month since I've been on a scale)
Body Fat%: Guessing about 13+(I'm alittle cubby around the waist)
Flat Bench Max: 275
Incline Bench Max: 265
Deadlift Max: 405
Squats: 255(yes I know, and I'm working on that)
I eat a strict three meals a day, sometimes four if i have time.
Meals mostly consist of lots and lots of plain chicken breast, fish, brown or wild rice, hard boiled eggs, oatmeal, turkey, a steak about once a week, potatoes, pasta noodles with pepper and alittle butter only, cant really think of anything else. I try to stay away from the obvious inhibitors i.e fried foods, fatty meals, candy etc. I do eat a cheat meal once a week. Usually just a cheeseburger with some curly fries. I know my diet is pretty lame, but im currently deployed at the time being. My main meals consists of 2 to 3 chicken breasts every meal, usually with rice, and some fruits. Breakfast is always 6 boiled egg whites, about 2 cups of oat meal with alittle butter and brown sugar only becuase the oat served tastes terrible but its legit oat meal. Pretty much I make due with what I got. My best guess as for a daily calorie count is maybe about 3000. I eat as much as I can. People who do 4000+ props to you lol.
I'm currently been doing kind of a full body work out for about the past two months. I lift every other day, sometimes every two days depending on either needed recovery time or if my schedule allows it.
I get more than enough sleep. Usually I'm ready to hit the gym again after my rest day(s).
Lifts after half mile run warm up:
Flat Bench Press: (1 warm up set) 3 sets x5-8 reps
Incline Bench Press: 3 sets x5-8 reps
Pec Flys: 2-3 sets x5 reps
Sitting Dumbbell Curls: 3 sets x5 reps
Sitting Over Head Tricep Press: 4 sets x 5reps
Skull Crushers: ^same^
Pull ups: 2-3 sets xFailure
Pull downs: 2 sets xFailure
Standing Over Head Shoulder Press: 3sets x 8-10 reps
Bent Over Barbell Row: 3 sets x 5 reps
Shoulder Shrugs: 3-4 sets x 5-10 reps
Deadlift: 3-4 sets x3 reps or less(depending on how much weight)
Squats: 2-3sets x 5reps or less(My squat is very weak)
T-Bar rows: 4sets x 7-10 reps
Front Squats: Sames as regular squats
Bench Rows: 3sets x 10reps
ABS: 20 to 30 mins every lift day
Cardio:25 to 30 mins every lift day(just started the jump on cardio about three weeks ago)
I add some random lifts in there to mix up my routine every so often to keep building some of the random muscle groups.
PLEASE SPARE ME! ALL OF THIS IS NOT IN ONE DAY.
The main lifts i do every time is chest, triceps, and lighter back lifts. (Pull ups and pull downs etc.)
I alternate all of these lifts on differnt days, such as like today I did heavy shoulder lifts, next lifting day I will do heavy lower back lifts, next time its squats, etc. I also work in some grip exercises as well on the non heavy days. Every set I increase the weight 5 to 10 every set.
I have about two months left on my deployment and I would like to atleast be able to put up 315 on my bench press. Atleast once before I get back to the states. I work out alone due to the fact that I can't get anyone to lift with me for more than a few days. Or they just don't go at all. I've tried asking a few people at the gym to help spot me so I can try and put up alittle more weight but 99% of people at the gym have no idea what there doing or they just dont know how to be a good spotter and I rather not fold myself in half with 275+ pounds. So I just keep to myself and push what I can safely. For those who really know what your doing in the gym please give any tips or insight on what i can do to help put up alittle more weight on my bench that is something I could do on my own.
Sorry about the huge rant for just a simple question but from all the posts I have read, everyone asks for alot of information about diet and routine. And contrustive critisim is greatly appriciated
Good day to you all,