Losing strength on bench

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08-30-2004, 07:18 AM
crazyrc

Losing strength on bench

I 've been off my first cycle for over 7 months. I'm still training and eating well. Could someone point me in the right direction to bring my bench back. It seems like its been dropping a little bit every month. (I don't expect to be where I was 7 months ago)
I've been doing this
8-6-4 Flatbench (185/205/225) I've had to drop to 205 for 4
10-8-6 Incline or decline (alternate each week)
12-10-8-6 Incline flys/flat flys
Cossovers
Decline and incline seem to be maintaining, but my bench seems to drop from month to month. What should I try.
08-30-2004, 07:31 PM
solid-d

do other exercises, do dumbbells instead of the bar.. Use the machines.. switch it up.. do cables... Use high intesinty
08-30-2004, 07:35 PM
bluethunder

Make sure your not overtraining.. just a quick thought
08-30-2004, 08:41 PM
kboxer

Bro that is a big jump in lbs between sets. I keep all 3 sets within 15lbs of each other. If you were doing 225 for 4 185 for 8 was too easy. Could be the problem. Sets arent tough enough. try 195, 200, and 205 for as many as yuou can get on flat. After a few months mine stops as well and I do incline first or something. Just my .02
08-30-2004, 08:53 PM
ImmmtheIceman

It doesnt seem like your overtraining from what you have listed, but make sure you keep up the intensity. Give yourself enough rest/recovery in between sets, and hopefully your taking in enough carbs so you have energy for your workouts!
08-31-2004, 06:39 AM
znak

Quote:

Originally Posted by crazyrc

I 've been off my first cycle for over 7 months. I'm still training and eating well. Could someone point me in the right direction to bring my bench back. It seems like its been dropping a little bit every month. (I don't expect to be where I was 7 months ago)
I've been doing this
8-6-4 Flatbench (185/205/225) I've had to drop to 205 for 4
10-8-6 Incline or decline (alternate each week)
12-10-8-6 Incline flys/flat flys
Cossovers
Decline and incline seem to be maintaining, but my bench seems to drop from month to month. What should I try.

Change it up. Do negatives. Do supersets. Do drop sets. Use DBs.

You are miles away from overtraining unless you are doing this every day.

Mix it up for a couple of months and then come back to the flat bench, you'll be surprised.

But, do not loose your intensity.
08-31-2004, 08:16 AM
brian11

take a week off...i alwayscome back stronger when i do that
09-01-2004, 06:57 AM
crazyrc

thanks for the input guys. I'll change it up and see what happens.