Help identify my weaknesses...

[Keyhole]

I'm trying to figure out in which areas I am weak and target those. I am still struggling on my bench press and cannot seem to get over this plateau I have been at for quite some time. Please help me identify in which areas I am weak and need to concentrate on.

I do a push/pull/legs routine and here are the logs from the last week:

Bench Press: 10x95 7x135 6x135 18x95 1x165
Incline Dumbbell Press 10x45 8x55 7x60 6x60
Flat Dumbbell Press 10x45 8x50 6x55
Standing Military Press 10x65 8x75 6x80
Tricep Dips 12x40lb 10x20lb 8xno assist (PR)
Skullcrushers 15x35 12x45 10x50 (PR)

Deadlift 10x185 6x275 4x285 4x295
Wide Grip Pull Downs 12x105 10x120 10x135
T-Bar Bent Over Row 10x70 10x85 10x95 (PR)
Barbell Upright Row 10x65 10x75 8x80
Barbell Curl 12x55 8x60 9x60 8x65 (PR)
Dumbbell Bent Over Row 10x50 10x55 10x60
Face Pulls 12x90 10x110 10x120 (PR)

Squats 10x135 8x195 6x235 5x245 (PR)
Straight Leg Dead Lift 10x155 8x195 8x225 (PR)
45 degree Leg Press 10x270 8x360 8x430 (PR)
Seated Calf Raise 25x90 20x125 20x160 (PR)
Decline Situps 1x30 1x30 1x30
Rope Crunch 20x170 20x180 20x180
Lever Seated Hip Abbuction 25x190 20x202.5 (PR)
Seated Hip Abduction 15x140 15x160 (PR)


Are there any particular exercises where I seem weaker than I should be? Stronger than other exercises would dictate?

Thanks!

[joemomma]

Looks to me like your bench is way off from the rest of your lifts like you said. Is it something with form maybe? Perhaps you could post a video to let everyone see what's up with the lift. Other than that, very respectable numbers.
Maybe you could focus on lowering reps/sets and going heavy for a couple of weeks or so on bnech and see if that helps.

[BiggerGuns=LongerDrives]

Why do you bench with those rep ranges?

Bench Press: 10x95 7x135 6x135 18x95 1x165

18 reps? And then to go to a 1 rep max?

If your bench is lagging, I'd go with lower reps ...Maybe 8,6,4,2...something like that..Never more than 10.

[Keyhole]

I rarely do that actually. Basically a burn out set.

The 1rpm is after the 10x95 warmup...I just listed it out of order.

[BiggerGuns=LongerDrives]

Originally Posted by Keyhole

I rarely do that actually. Basically a burn out set.

The 1rpm is after the 10x95 warmup...I just listed it out of order.

Ah ok....

But Dude, you want to work your way up to a 1RM.
You are begging for a pec tear if you max out so early like that.

I'm not a fan of burn out sets, especially at the end of your sets as the body has a muscle memory function to it and your muscles will remember the last thing you did. So if it's high reps, then that sticks in the muscle and the re-building process is geared off that.

If you do low reps, like a 1RM at the end, then the process will start off that.
I always end with my lowest reps

[Keyhole]

I always figured you wanted to be stretched but still fresh when shooting for a 1rpm...

[TheGuru8]

There comes in the question, is your goal to just move weight or to bodybuild? Just prioritize your training. If you want to focus on numbers then train heavy first but never just jumping into it. not unless you're extra warm... like 2-3 solid warmup sets and maybe some stretchin. Then come back and try to hit heavy one more time at the end of your workout. Just pay attention to your body though... I know i have a horrible weight acclimation problem and have to work my way up with like 8,6,4,2 or some variation of this. just listen to your body though

[Papasmurf]

i would try to limit those early sets on bench pressing. Like ive said before, i like to warm up in the rep range im going to be working at. You are doing 10 reps with 95 pounds- whats the point in a 10 rep set when you are trying to get stronger? Do sets of 4-5 in the lower weights to acclimate yourself to the weight, and work in the 4-6 range with 2 or 3 real work sets.

[Lifter101]

I don't think the numbers are that much off. I think you could only do 165 one time because u did too much reps before, especially with the burnout set. My numbers were pretty close to that. Your dips, x40 does that mean you put 40 more lbs on top of your body weight, or is that assistance?

[Keyhole]

The dips are listed with assistance.