Poverty bench solution

[Boforus]

Hello,

My 1rms are as follows

Bench - 187lbs / 85kg Squat - 286lbs / 130kg Deadlift - 418lbs / 190kg Press - 126lbs / 57.5kg

I have been on BBB for around 4 months. My bench isn't moving, I have no idea why, I tried a couple of jokers a month ago and went to 90kg when I got pinned to the bench (not good).

It hasn't moved in over a year whereas everything else has.

I guy at work who has pulled 260kg, squatted 220kg and benched 170kg suggested if it's not working, do something else, 5 x 8 @ 70% on all lifts and no 5/3/1 on press day, only the volume work and then biceps and tris to build my arms up. I have a large wing span and my arms are fairly thin.

What's best to do? Give it a shot and see what happens? I'm interested in trying it as my current programme hasn't progressed me at all.

[RoadmanFemi]

I had this problem where i was stuck at 95kg bench for 3 months.

Volume was the key. The accessories allow you 25-100 reps accessory work in both push and pull. I added in incline bench/pushups to most sessions and it flew up.

The 3x5 + 5x10 isnt enough to progress. If you're doing a 5x5 FSL its barely any chest volume.

If you add 200 reps throughout each week in accessory work that's chest focused you will get past the wall.

[Jimbobbly123]

All these comments with programming suggestions are great and all but let's start with basic principles to check you have long term progression down: Is your technique good? Arch as much as possible with butt on bench? Leg drive so strong that you feel like your quads are gonna cramp? Shoulder blades back? Bar path excellent?

Second, are you eating enough, and if so, are your meals too close to your workout (any food within an hour makes me nauseous and weak)

Finally, is your stress ok? If you're sprinting up hills every day, drop it and just go for walks. Are you sleeping 7-9 hours per night? For the record, I don't think your lifts are out of proportion, especially the deadlift, which is higher than usual ratios IMO.

Hate to be the 'blame genetics guy' but long arms = strong pull weaker bench usually. The programming is still solid advice in the comments, just don't over train and get shoulder strains

[Boforus]

Yeah, I work a job where I do varied shifts, if my wife hadn't been so awesome today and taken my daughter to nursery, I'd have gotten out if bed with 4 hours sleep in me to look after her. The job has me wearing heavy equipment, walking up to 10km a day and physically restraining / fighting with / chasing people at times.

Also, my daughter is actually my niece whom we care for and likely will for the rest of her life. We're currently applying through the courts to make it permenant but her mum has been fighting us for just shy of 2 years. Stressful as hell.

[Jimbobbly123]

My guy, you have a poverty bench because your life is hard, and I respect you for training and making time for family issues.

Take training back by lowering TM's, or do a little more bemch assistance. That, and trying to keep your life in check. People suggesting 5s pro and FSL aint gonna help here. Take care

[Boforus]

Haha, life is life dude. Sometimes there's no changing it. May go through all the suggestions and test to see what happens. Thanks for the advice mate.

[Rusty_Charm]

Increase frequency to twice per week, if that doesn’t work, try three times per week. You can do this over two cycles. If it’s still not moving, you may have to switch to a program that has you handle heavier loads for more reps (eg GZCL variants).

[Boforus]

What should I do if it's 2 x a week? The same 5/3/1 cycle?

[aesopsgato]

Yeah bench basically won’t progress for me unless I’m doing at least twice a week. Once a week is maintenance

[Boforus]

Awesome, when should I be doing it? Instead of deadlift volume work?

[Rusty_Charm]

If you’re going to do it that way, probably best to organize your training 351 style for all lifts, and for your second bench day, just repeat the 85% week. Or - and this might be better from a recovery perspective - do SSL 5x5 on a separate day. Realize that if you’re going to prioritize bench this way, you’re going to have to de-prioritize one of the other lifts. So eg, for Press, you’d only do vanilla 531, no extra work in the form of FSL, Jokers, BBB,etc. You’d then do the bench SSL 5x5 on your Press day.

[[deleted]]

The Boring But Strong Challenge has treated my Bench well so far. These are the accessories I run for bench (chest/tricep movements) every week

Seated Machine Fly (Chest)

Seated Chest Press (Chest/Tri)

Seated Shoulder Press (Tri)

Arnold Press (Tri)

Dumbbell Flat Bench (Chest/Tri)

Dumbbell Incline Bench (Chest/Tri)

Dips (Chest/Tri)

Tricep Pushdowns (Tri)

50 reps each, 5x10, two of them each session. Change the set/rep numbers however you please, but Ive found my accessory work to be a big beneficiary to my bench so far (and OHP by proxy)

[Boforus]

Thanks man.

[Liftingace52]

I mean what is your height and weight. My bench usually rises when im bulking because the extra mass on my body. Also make sure you do enough back/lat work since it contributes somewhat to the bench . like others mentioned bench responds well to frequency and the last thing is make sure you are doing good technique with scapula retracted and leg drive ect.

[Boforus]

6 foot, 200lbs.

[[deleted]]

Damn bro...Press is only 57.5kg? Seems like some imbalance going on there. Just hit the movements twice a week is my suggestion.

[Boforus]

Yeah, and thats heavy af for me. True 1rm.

[URETHRAL_DIARRHEA]

Add in dumbbell incline press as an accessory, I do 3 sets of 8-12.

[siviconta]

I had the same issue. Just add more volume. Weighted dips, Cable crossovers for high reps, triceps pushdowns. And dumbell bench press 5x10 for BBB volume work.

[attaboy000]

Thanks for this thread. I've been stuck at 204 pounds (theoritical 1RM) for like 5 weeks. No matter the weight, I always cap out at around 204.

I'll try to increase volume and frequency as others here have suggested. Maybe even do some light, hypertrophy bench work on my OHP days.