Hey,
Since my last post from about a month ago I'm still finding it difficult to bench past 67kg/68kg. I tried going a bit lighter - went down to 62kg and worked my way up from there but I'm still getting stuck at the same weight. I've had gym partners who have been working out for 2+ years to 5+ years check my form and they tell me it's perfectly fine so I can't imagine that's the problem.
I also upped my calories by about 100 so on average I eat 2350 calories, including 130g-140g of protein a day (for reference I'm 5ft6/5ft7, 19 years old, 67.5kg).
I've been trying to add 5lbs to all my upper body lifts a week and I've been using a modified version of Fierce 5 four day split so I was doing bench press and OHP on the same day (both for 8 reps rather than 5), two days a week, added lateral raises to my upper body days and moved back and biceps to my lower body days due to timing restrictions (I assume that wouldn't interfere with my recovery as their all different muscle groups) - so maybe calling it a modified version is a bit of an understatement, I just didn't like that I was only doing bench and OHP once a week each and my side delts weren't getting any love, but it feels like 5lbs a week would be way too much at this point considering how slow my progression is now? Based on the idea of adding 5lbs a week I should be curling and overhead pressing 60kg, and pressing 100kg all by the end of the year which seems a bit unrealistic.
Basically I feel like I've plateaued on my bench after only 4 months (and apparently it should take longer than that) based on the fact that the program I'm following says I should be adding 5lbs a week to my upper body lifts and I don't know if it's just that 5lbs a week is too much or if I'm not eating enough or if I should actually just follow Fierce 5 exactly how it says I should (if thats your answer can you please explain why you only do bench and OHP once a week each and there doesn't seem to be any side delt exercises). Please advise lol, thanks.
Since my last post from about a month ago I'm still finding it difficult to bench past 67kg/68kg. I tried going a bit lighter - went down to 62kg and worked my way up from there but I'm still getting stuck at the same weight. I've had gym partners who have been working out for 2+ years to 5+ years check my form and they tell me it's perfectly fine so I can't imagine that's the problem.
I also upped my calories by about 100 so on average I eat 2350 calories, including 130g-140g of protein a day (for reference I'm 5ft6/5ft7, 19 years old, 67.5kg).
I've been trying to add 5lbs to all my upper body lifts a week and I've been using a modified version of Fierce 5 four day split so I was doing bench press and OHP on the same day (both for 8 reps rather than 5), two days a week, added lateral raises to my upper body days and moved back and biceps to my lower body days due to timing restrictions (I assume that wouldn't interfere with my recovery as their all different muscle groups) - so maybe calling it a modified version is a bit of an understatement, I just didn't like that I was only doing bench and OHP once a week each and my side delts weren't getting any love, but it feels like 5lbs a week would be way too much at this point considering how slow my progression is now? Based on the idea of adding 5lbs a week I should be curling and overhead pressing 60kg, and pressing 100kg all by the end of the year which seems a bit unrealistic.
Basically I feel like I've plateaued on my bench after only 4 months (and apparently it should take longer than that) based on the fact that the program I'm following says I should be adding 5lbs a week to my upper body lifts and I don't know if it's just that 5lbs a week is too much or if I'm not eating enough or if I should actually just follow Fierce 5 exactly how it says I should (if thats your answer can you please explain why you only do bench and OHP once a week each and there doesn't seem to be any side delt exercises). Please advise lol, thanks.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2YFpkOt
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