Hey guys been struggling in the 350-385 area since Decemebr 13. Came here for some pointers and i feel i'm going to bust threw now. This is my 4th 5/3/1 cycle of bench. Started back in the gym may 13 where my first bench was 174 x4 last set.
I started deadlifting and squatting 3 months ago. In a year i'm shooting for a 500 dead lift and 405 squat.
Squat for sure my weakest lift always has been.
Tuesday 5/20/14
flat bench
Warm up
bar x 20
135 x 10
185 x 4
225 x 4
Work sets
269 x 3
302 x 3
338 x 3
365 x 1
Dead press
247 x 2
269 x 2
286 x 2
225 x 6
narrow grip bench
225 x 8
247 x 6
225 x 4 paused
DB flys
50's x 12
60's x 10
laying db skull crushers
25 x 12
25 x 10
30 x 8
kick backs
40 x 8
Tri rope pressdown
double adj pulley machine i assume kg's but feels easier than the normal top pully machine i used before. the adj cable heith makes it easier for me to adjust for height at 6'2.
42.5 x 12
47.5 x 12
52.5 x 10
57.5 x 8
That was a wrap
I think dead press and strengthening my triceps and OHP will help me get there.
Tried a titan ram Large wih 315 x 6. Pretty sure this thing is way tight. Can't even get my normal grip on the bar. Noway to keep the band on my sternum so tight slides up my biceps and band is almost to my neck.
Pretty sure i will redo this 5/3/1 as the last rep in last set has been tough both weeks now 320 x 5 was tough last week too.