Inconsistant chest

[DGAFIN']

Im getting very frustrated because lately my bench has just been very inconsistant. A couple of weeks ago i put up 195 3 times, which i was very very happy about. And lately it just seems no matter how hard i work my bench is going down. I usually do chest every 3 days or so, so i dont believe i am overtraining. I just dont know what to do, any help or advice would be greatly appreciated.

-gdaf-

[dyeguy1212]

every three days.. we do it once or twice a week max dude... dont do anymore than that.

With the amount of leg work we put in your lifts will start going up soon... just eat some damn food and put forth some more effort!

[Fonz]

yeah way too many days just do once a week really well

[DGAFIN']

yeah marc i havent been benching at school lately....i could just talk to you about this in like 10 hours so ya

[thunder10]

Try switching up your routine. For instance, try using dumbells instead of the bar for 3 weeks and see how you respond. Also, you could try doing some negative sets. Put a little more then your max weight on there and have someone barely help you get three reps. I feel this helps me break plataues like you are experiencing.

[martydup]

Originally Posted by DGAFIN'

Im getting very frustrated because lately my bench has just been very inconsistant. A couple of weeks ago i put up 195 3 times, which i was very very happy about. And lately it just seems no matter how hard i work my bench is going down. I usually do chest every 3 days or so, so i dont believe i am overtraining. I just dont know what to do, any help or advice would be greatly appreciated.
-gdaf-

There's your answer.When your weights are going down, it's because you are overtraining!The heavier you train, the longer it takes to recover.Now you said you went for reps as low as 3, that's pretty near your one rep max dude.

Once a week is plenty.Also, you problem might be indirectly link to your previous workout.If you have trained your shoulders and tris 1 or 2 days before, it sure dosen't help.

[travis8798]

you could actually be overtraining, depending on how much you are doing in a chest workout. If it is going down repeatedly then i would say its overtraining. If its just one day where you are down, it could just be because youd didn't get enough sleep or enough to eat or something like that, but it should not go down repeatedly. I used to do chest on mondays and thursdays, but I didn't do more than 2-3 different lifts with 3 sets for chest. Now I do chest once a week and I do 4 lifts and 3-5 sets per lift.

[PADZZ]

Once a week, heavy weights....MAX-OT style will get your bench up.

[DGAFIN']

yeah i guess i wasnt thinking that like squats a deads would effect my bench press. Im deff gonna take it easy in the mean while.


Also the bench press program we are on at school is 4 sets of 6 then 4 sets of 3, Is that basically max OT

[gxryan]

chances are the problem could have to do with different hand placement on the bar,
maybe your hands were closer together on the day you did that max.
I've had that happen a few times, accidently placing my hands closer or farther apart and not quite doing what i normally could, thats why you gotta keep track of were on the bar your holding onto.

[dyeguy1212]

i doubt that was the problem... there are lines there for a reason.