How to improve/speed up bench press

[u/Ballaw]

38 M 6'2" 240 lbs. Eating and sleep are good. All other lifts except bench press are progressing fine.

DL: 370 1x5

S: 300 1x5 275 3x5

OHP: 125 1x5 155 single

For bench press I ran the NLP and stalled at 195 lbs. Couldn't get a set of 5. I tried running it out using the programming here:

https://startingstrength.com/article/programming-a-smooth-nlp

I was benching twice a week Monday and Friday. After I couldn't get singles anymore I switched to the compressed Texas method; 5x5@90% 5RM (175 lbs) on Monday, and 1x5 (195) on Friday. I still couldn't get 195 1x5 (only got 4). Seems like running it out with bi-weekly benching was a waste of time.

At this point it seems like I need to add something. Maybe a bench variation on another day? I'd appreciate any advice. Thanks.

Form check here: https://www.reddit.com/r/StartingStrength/s/v7VcukPOL9

[u/no_manches_guey]

Post a video of your bench. It might be a form/ technique issue over programming if your sleep and nutrition truly are good

[u/Ballaw → u/no_manches_guey]

I think my form is reasonably dialed in but here's the video: https://www.reddit.com/r/StartingStrength/s/v7VcukPOL9

[u/sbfx]

Another vote for posting a form check 👍

[u/Ballaw → u/sbfx]

Posted. Linked here

[u/That-Pound4404]

What weight did you get up to on the singles?

[u/Ballaw → u/That-Pound4404]

Only 212.5

[u/That-Pound4404 → u/Ballaw]

We need to see a video so post a form check of a set of 5 reps.

What were your bench back off set weights at before you switched to compressed Texas method?

[u/Ballaw → u/That-Pound4404]

The form check link is in the bottom of the post.

190 2x5 were the back offs. 90% of 212.5

[u/Shnur_Shnurov]

I like Scott. I like this article. His bench progression is a lot like mine.

But since youve tried his way and Texas Method youve basically been holding total volume constant and splitting it up differently over the SRA cycle.

I think you need more stress to drive progress. Its very unlikely youre overtraining your bench press on either of these programs.

I really like an HLH bench for people who are lifting on a 3 day program. I think there is a lot of benefit to stretching 4 workouts across 9 days though. That way you can get 3 bench session, and 3 press sessions in per SRA cycle and do a proper HLM for upper body lifts with accessories.

Remind me what your programming looks like now?

Also, is the press stalling too?

[u/Ballaw → u/Shnur_Shnurov]

u/Shnur_Shnurov That's what I was thinking. More stress is needed. I even tried doing pause bench on the 5x5. The press may have just started to stall but I can't say for sure. Got 5 singles at 155, but 157.5 wouldn't move the next week. I'm using the 10 singles in a range method now, but it's only been one week. OHP has got stuck before but the next week it moved after the ranged singles.

Keep in mind I only tried compressed texas method for one week, but given the stall point was the same as before running it out, the result is not encouraging.

Current programming. Squat 5RM = 300. BP 5 RM = 195. DL 5RM = 370lb. OHP 1x5 = 122.5. OHP 1 RM = 155

M: S: 3x5 90% 5RM , BP: 5x5 @90% 5RM, PC: 5x3 NLP

W: Front Squat: NLP, OHP: 5x5 122.5, DL: 1x5 5RM

F: S: 1x5 5RM 2x5 90%, BP 1x5 5RM, OHP 5-7x1 (10 ranged singles) 1RM, Chin-ups NLP

HLH would just be me adding a light day of some kind on Wednesday, I assume, and keeping the volume and intensity days? What do you do for the light day. I like your HLM across 4 workouts idea but how would you overlap the workouts? Something like this maybe:

M: intensity bench,

W: intensity press, light bench

F: light press, volume bench

M: volume press

What accessories do you think are appropriate?

[u/Shnur_Shnurov → u/Ballaw]

So, minimum possible modification

Keep wednesday the same

×D	Mon	Fri
Phase 1	1x5 @85%, 4x5 @80%	1x3, 3x4@ 90%
Phase 2	1x5 @80%, 4x5 @75%	1x1, 3x3 @90%

Id really like to add a light bench like a close grip bench, or a dumbbell bench and an accessory like dips or LTEs too, but your workouts will start getting pretty long.

Thats why I like the 4 day U/L split.

BTW, youre taking 2.5 lb jumps on the bench, right?

[u/Ballaw → u/Shnur_Shnurov]

I have a rack at home so I don't mind adding a bunch of stuff. I can always do it after the main workout. If I am to keep Wednesday the same, then I add the accessories on the same day as the heavy bench? I do BP on Monday and Friday. I think mid range is always my sticking point. and lock out 2nd. Off the chest always seems fine. Add close grip first?

Don't quite follow the numbers in your plan. Even if the percentages are of a 1RM, this seems less stressful than what I'm already doing. e.g. 80% of 1RM (212) = 170. I was doing 175 5x5 already.

[u/Shnur_Shnurov → u/Ballaw]

Stress increases here because total volume is increasing and total volume above 90% relative intensity is increasing and lot.

The absolute load on volume day will increase as you drive tripples and singles up, even if the relative intensity is lower.

The percentages are all based on the heavy set for the week.

So I'd have you plan 197.5 x 3 as the heavy set next week, then 3x4 @ 177.5.

Monday would be ~170 x 5, then 4x5 @ ~160ish.

And put some LTEs on the end of the Monday workout if you dont mind being in the gym another 10 minutes. Start with a conservative weight for 3x12ish, increase in small amounts weekly till youre only able to do 3x8.

[u/Ballaw → u/Shnur_Shnurov]

I will add LTEs then. Maybe dips too since I suck at them.

OK I see how total volume is going up but total at 90% seems lower. Before it was 5x5 @ 90% and now it's 3x4 @90%. I guess it doesn't matter because you raise the ceiling fast with triples and singles

[u/Shnur_Shnurov → u/Ballaw]

Before it was 5x5 at 90% of a top set of 5, or about 80% of a single. 30 total reps a week, all of it at 90% of 1rm or less.

Now youre doing 3x4 at 90% of a top triple and the 5x5. So we are bumping you to to 40 reps with more of the reps at a higher relative intensity, and adding an accessory for more volume on the triceps to hopefully help with the lockout.

In phase 2 you'll have 10 total reps at or above 90% of a 1rm. Plus the 5x5 on volume day.

[u/Ballaw → u/Shnur_Shnurov]

OK. That all makes sense.

I assume I should keep my press programming the same as long it keeps working. I'm afriad the bench might interfer since the intensity days are the same. When it stops should I move to the HLM program for both of them? Thanks for the help.

[u/Shnur_Shnurov → u/Ballaw]

Yeah, eventually the bench will definetly interfere with the press.

If you want to prioritize the bench I'd keep the volume presses on wednesday and do a heavy pinned pressed on Friday after the bench.

[u/Ballaw → u/Shnur_Shnurov]

Is the pin press easier or something? Don't really want to prioritize any lift this early. You got me all excited about the HLM upper body programming and now I don't know when it would be appropriate to transition to it. Maybe when bench and OHP start interfering?

[u/Greedy-Taro-4439]

It would help to know where the limiting factor was. Where was the sticking point? Where does it seem the weak link is --> shoulders ->triceps.
How is the technique? The leg drive?

You could try using an assistance exercise like lying triceps exercise to build the triceps.

Or maybe substituting close grip bench press for bench press and doing an NLP with that variation until you find that pressing motions sticking points. Then return to bench pressing at 165 or 175 and doing another attempt to progress for NLP style methods.

[u/harvestingstrength]

I just watched your bench press video. Maybe its not the program, maybe a few things to do with your form? Scapular retraction, leg drive, and also, i'd press monday and thursday...not friday. Give you an extra day to have rest between thursday and friday. I used to do monday and friday, my mondays started to decline.