Need assistance with workout-stalling
Gentlemen,
I am looking for some help with my current program. Before I start, stats:
32 male
6'2
233lbs
14-16%bf
Training for two years now with strength based programs
Alright, I started for the first time in my life two years ago at 275lbs about 33%bf(?). I was/am using IF with great results. I started off with Starting strength for about 7 months before moving to Wendler 5/3/1 for about 10 months. I made great progress in fat loss and strength gains despite being in a deficit. My main goal at the time was fat loss and while I didn't fully get what I should have out of the programs because of the deficit, it did its job. I got down to 212lbs on Sept 2017.
It was at this point I wanted to move on to eating maintenance/ slight surplus while still incorporating IF. I decided to do a Reverse Pyramid Training style making up my own program utilizing what I had at the work gym. My current SHITTY routine:
Overhead press day:
OP
165lbs x 5
140lbs x 8
125lbs x 10
Chinups (weighted)
6 reps (+50lbs)
8 reps (+25lbs)
10 reps (+5lbs)
Incline Bench
195lbs x 6
180lbs x 8
165lbs x 10
Deadlift Day:
Deadlift
415lbs x 6
355lbs x 8
Kroc Rows
1x18 @ 125lbs (all out til failure)
T-Bar Rows
3x12 @ 145lbs
Hanging Leg Raise
3x10
Bench Press Day
BP
237.5lbs x 5
207.5lbs x 8
187.5lbs x 10
Dips (Weighted)
3x8 (+55lbs)
Lying Tri Ext
3x8 @ 100lbs
Squat Day
Squat
350lbs x 6
300lbs x 8
270lbs x 10
Incline DB Curls
3x10 @45lbs
As you can see, I am obviously lacking on Squat day, I know this. Very limited at my shit hole work gym but it just works out better. The problem is my Bench. This is the second time stalling at that exact weight and failed on the 6th rep. Every other lift has consistently gone up since starting this 7 moths ago, adding 5lbs every workout Squat and DL day and adding 2.5lbs every Bench and OP day. I put on 21lbs while keeping my waist the same but perhaps a few lbs of fat on my gut, I'll take it.
I am asking for some help here. What should I add/take away to improve? I love training 3 days/week and love that I am out in 1hr. I love having 1 main lift and 2, maybe 3 assistance movements. And again, What should I do or add to help my bench?
Much regards
P.S.- My numbers aren't impressive, I know this. However, looking back at my log over these years, you just have no idea how weak I truly was and the numbers I started with. In the long run, I've come far...