Need help increasing Bench Press numbers.

I feel like you may be using up a lot of energy on your warm-ups. You're lifting a combined 5000 pounds worth of warmup reps before you even get to your working weight. Add in that you're already eating at a deficit and it's no wonder you don't have energy to lift things at the end.

Doing too much on warm up.

Bar 10x
135 5x
175 3x
200 1x
225 x amrap

You are most likely inefficient with your movement. You should look up proper technique for powerlifting.

Bench at least twice a week and get on an actual program.

Your calories are fine.

Post up the video if you want or send it to me. Huflungpu46 @ gmail.com

What kind of program are you following?

At 305 and trying to drop weight I'd recommend a full body work out 3 times a week.

Starting Strength would be a good one.

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Second, you need to get your diet straight. If you are having to consume 1800 calories to lose weight at 305 pounds, you either have the worse metabolism known to man or you have metabolic damage.

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All my blood work comes back fine. At 2500 calories a day I maintain. From what I read and people I've talked to it's actually pretty common when you drop as much weight as I have. I monitor pretty closely and I've stepped on the scale everyday for the last 22 months so I have a pretty good handle on what my body is doing with my intake. As far as metabolic damage I'm not sure what that is or ever heard of it. I can only go off what the doctors tell me during checkups.

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How much do you love around during the day?

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I lift for about 1 1/2 hours 4 days a week

I work in a office but have a standing desk that I stand at for at least half the day, Everyday I do at least a three mile bike ride more to exercise my dog than me. 30 minute car ride to work 1 hour home 10 1/2 hour work days and 7 hours sleep I only have about 2 hours a day I can sit on workout days and 4 hours on rest days.

I only have one day off a week currently and I usually spend it playing golf or doing yard work. I'm pretty active.

I understand it sounds nuts that I have to be that strict to lose weight, but that is where my body is at. For reference I was around 310 pounds at 16 years old the last time I was at a "healthy" look and weight I was 6 years old I've never been not overweight.

Whoa balls out on those warmups.

Mine is general warmup usually shooting basketball for about 10 mins.

5 pushups
50-60% x3
70% x3
90% x1
Working sets.



Also the answer is hardly ever take more sups and stims. Unless your sups happen to be synthetic hormones, youre just creating expensive piss.

Ahhhhh ok, well the answer is simple here. Your program isnt aimed directly at strength gains.

I highly recommend checking out Lsu777s write up on Greyskulls LP if strength is what youre after. Ive built my program around that. I Added in volume for aesthetics and conditioning work.

Have the lower weighted sets gotten easier? Given the rep ranges I'd expect your conditioning and work capacity to have increased, but since there is no progressive overload, no reason for overall strength to have moved much. You're also doing a lot of volume in there, next workout, just try skipping straight to 1 set of 5 on 225 and see what happens. Then do your workout like normal.

Also, it could be a form issue like HFP has suggested.


I got back in the gym a month or 2 ago and with the Greyskulls programming and working heavily on technique on bench I've gone 2x5, 1xAMRAP-
220
222.5
225
227.5
230
232.5
235
237.5
240

240 feels much lighter than the 220 did.

I increased my shoulder workouts and it helped my bench. Try that

One last thought here now that I understand your program a bit more. Since your higher rep work is getting easier you're definitely stronger and better condition, but those high reps are hampering your strength gains and you seem set on the routine sooo..

Is there any reason you can't reverse the order of the sets. So start with the heavy sets and work your way up to the higher rep sets? Then each week add 2.5 or 5lbs to the bar for all sets. This way you get some of the benefits of a progressive strength program, but you also get to fit in your conditioning/rep work. Same workload, just re-prioritized.

This setup wouldn't be much different than what a lot of us run, with a little less emphasis on strength gains. I run my heavy x5 sets then move on to higher rep assistance work.

You get your maximum effort 3-AMRAP set out the way and proceed on with the rest of your workout. This set wont interfere with the rest of your lighter sets much, but those lighter sets definitely interfere with your heavier set. Make sense?


If you were truly stuck I'd recommend either deloading the bar or switching to incline bench for a period, but I think you can make good gains by re prioritizing your sets.