Okay, if anyone has read my logs, you know I've had problems with the barbell bench press as of late. See here, these are the results from bench from 5 weeks time:
22nd January: 70kg 3x5
29th January: 72.5kg 4/3/2
5th February: 72.5kg 2x1
9th February: 72.5kg 3x3
19th February: 70kg 4/3/3
The program has been 3x5 since the start of January, and I'm also doing Dead Bench as an assisting exercise. The last 1RM was 75kg at the end of December. So there has been progress, but now it has seriously stalled, even decreased a bit. I was thinking I've reached the end at linear progressing. The current weight is very near my own bodyweight and the former PR, so I quess the progress is due to get slower. Especially when I haven't changed much anything, not reps nor sets. I included lots of chin-ups at the start of february, but that can't be it?
It's still very frustrating, because the weight is really getting harder and heavier, it started at the weird workout of 5th february. I thought it was just a bad workout, but it seems it's my bench performance that has gotten worse. My technique is also lacking. The few last weeks my butt has risen far off the seat, there is not much tightness. Just when I actually got the technique going with harder weights. The failures usually happen at the bottom or more usually somewhere midway up.
What has come up lately, is some issues with my right side. Today it was clear even in the warm ups, and my training partner noted that it was visible and notable in the worksets also. My right pec loses almost all strength at the bottom, or a bit after the lift off. It cannot move the bar. There is no pain, no discomfort. It just feels like the muscle inactivates or goes to maintenance to hold the bar on the same spot. I quess there is some tightness near the pectoralis major. About in the middle of the muscle. What can cause this?
I have figured some sort of a battleplan, but I'm still relying here for help and tips. I thought I would take a deload next week, with 50% weights, and then try the 70kg again. If it won't work, I thought I would change the exercise to either incline/decline or dumbell variation. But what can I do with the right pec? Should I just build it within the exercise, or asses some soft tissue work/stretching?
For other possible reasons why bench sucks:
- Messed up sleeping pattern (Weekdays and weekends are opposites in sleeping times)
- early workout (also low nutrition at this point)
- Lots of other exercise (roughly 10 to 14 hours a week)
Might I add that every other lift is doing okay. Any ideas? Tips? Experiences?
Physical Preparedness Coach
Co-Owner of UniFit Oy.