Barbell incline bench press progress report.

[bike man]

Today Monday June 24: 145 lbs, 5 reps.

[Denninmi]

1. In awe, as always.

Still not making a lot of progress, but I'm determined to and sticking with it.

I wonder if there is a natural limit beyond which you just can't progress. If so, mine if low, I can do about 85 lbs on the bench press, if I really push it I can lift 100 but only 1 or 2 reps. I haven't done enough on the incline press to really know.

[Inkfreak]

5. I've read that there is a point

Depending on body size & overall strength, that you level out. It's tough to get past that point & often that's where protein powders come in handy. Along with some sort of preworkout drink. I like C4 or 1MR.
Not that you must. And some do not like those. Here's a good tip to get past those sticking points:

Start at a wieght and do 10reps. Add some wieght and do 8. Continue doing this for another 3 sets. Adding wieght and dropping reps to 6, 4, and finish on 2. The wieght for 2 reps should be strenuous, but not so you'll need a spotter. Then, next time you bench add a lil extra to your 10rep weight. And keep the others the same as before. The next bench day, add a lil extra to your 8 rep set. Keeping all others the same as last bench session. Continue cycle.

This helped me tremendously. Mentally also, due to me seeing improvements each week. And lots of protein of course. Hope this helps.

[bike man]

7. Your second paragraph is pretty much what I am doing. For the heaviest weight in the series, I

do not increase it until I can get 5 clean reps, then start over.

For each exercise I have a plan to do at least 4 sets, with 4 different weights. Some days when I'm feeling frisky I'll do an extra set or two with the lower three weights, but rarely will I try two sets with the heaviest weight.

[Inkfreak]

2. Nice! The bench press is hardest lift

I started into lifting a few years ago. Nothing crazy, just wanted to get stronger after a few years outta the Army. And many lbs overweight. The bench press is the only one that I love/hate.

Last bench was on Saturday. I did 125x10/135x8/150x6/160x2x2. I have long arms. Very long. This hinders me a bit. But 2 yrs ago I was only benching 75lbs. So I'll take it. I do envy those guys at the gym that bench 200 or more like it was nothing.

[Denninmi]

3. Maybe I just need to give it more time.

Only been doing this for 9 months, 2 x a week with the trainer, then trying to do it 2-3 times a week on my own.

Haven't done any of the "on my own" for the past 3 weeks, I started swimming lessons and spend those 2-3 weeks in the pool trying to work on that to maximize what I am learning. Plus, I am surprised how much I like being in the water -- as long as the pool is warm enough, some days good, some days a bit cold for my liking at this point. When I'm a stronger swimmer, maybe I'll adapt to the lap pool, which is pretty cold.

[Inkfreak]

8. I think it's a very good thing to change up your routine.

Repetition kills motivation I think. I mean, it's good at times, but some days I need to do something else. I wish we had a pool at our gym. But I make do with my buddies pool up the road lol.

[bike man]

4. Long arms makes for a much harder bench press.

Today's incline bench was the most I've EVER done on the incline bench, even as a young man in my fifties.

I did 190 last week on the flat bench, 1 rep. My goal is 200 on the flat bench by Christmas.

It looks like you have a 5x5 plan going. There are several people at my gym who swear by it. I'm not sure exactly how it works, but they talk about it like it's the best thing since sliced bread.

I do a two day split - torso one day, legs and arms the next, usually working five days with two off.

[Inkfreak]

6. I hadn't heard it called that

But it prolly is. I apply it to all my workouts if possible. Adding a little wieght to a set each week. It has helped alot. My arm span is something like 85inches. At 6'5" I'm stuck in a slender build. But that's ok. I'm shooting for power. 200lbs by December is my goal too. I'm very close, I can feel it. That and pull-ups. I am horrible at them.

[bike man]

9. Here's a link to a description of the 5x5. It's been around for a while, so there

are many sites that discuss it. http://www.allmaxnutrition.com/post-articles/training/the-5-x-5-routine-for-massive-gains/