- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: I feel like I’ve hit a wall in strength. Particularly bench press.
Posted on 5/4/23 at 9:14 am to DeafJam73
Posted on 5/4/23 at 9:14 am to DeafJam73
I feel like I’ve got form and technique down pretty good. Although I’m sure I have room to improve or fix a couple things. But I’ve researched extensively on bench form, tempo, control, etc. I get at least 8 hours of sleep a night and feel rested when I wake up. I do think my diet has the most room for improvement. I don’t eat bad but I probably don’t eat enough. And I have a very fast metabolism. Im 44 and have never had anything even close to a gut. So I’m fortunate to never have battled that.
1
Posted on 5/4/23 at 9:30 am to VanRIch
What’s your body weight and height?
Posted on 5/4/23 at 9:38 am to whiskey over ice
6’4” 205
Posted on 5/4/23 at 11:00 am to VanRIch
quote:
I’ve been doing various PPSA programs for almost a year
This is part of the problem. IDK how PPSA got so popular on this site, but I find it odd. Sure they are great for here and there if you get bored in the gym. There's not much progression built into these. You can run these for a couple months and maybe see some gains. You need to find a regimen if you are interested in getting stronger. A good strength program will carry you for about 6 months, not 8 weeks.
Also, seems like you are testing strength, more than building it. If 275 is your max, you should only be attempting this only after 20 weeks or so. I've run my own "program" with great results. I've watched some Chad Wesley Smith videos on building a strength block, and that's really helped me stay strong, and get stronger. I've also been loosely running 5th Set by Swede Burns and this is also another great program that has you progressively adding weight. One round of this is 6 months long, and the first time really just get's you introduced. Running it the second time, you get a feel and start understanding what needs to be happening.
Posted on 5/4/23 at 3:27 pm to BlackPot
quote:
This is part of the problem. IDK how PPSA got so popular on this site, but I find it odd. Sure they are great for here and there if you get bored in the gym. There's not much progression built into these. You can run these for a couple months and maybe see some gains.
Oof
5th set review
This post was edited on 5/4/23 at 3:33 pm
Posted on 5/4/23 at 3:32 pm to BlackPot
Idk much about PPSA, but I know who it was that brought it to this board. I can tell you he knows his shite.
Posted on 5/4/23 at 3:42 pm to BlackPot
Not every program works for everyone. At least IMO. PPSA has made me the strongest and most aesthetically fit I’ve ever been. I work out with, at 44, what I used to dream of maxing in my late 20s and early 30s. So for me it’s been great. Yes I’m at a wall, but it’s a wall I never even got to with other programs.
Posted on 5/4/23 at 4:06 pm to bamaguy17
quote:
Oof
I'm just telling you the experience I've had. It worked.
Also, I have no issues with PPSA programs. I've run Squatober and made gains. I've a couple other programs and while I got a great workout, I felt like there were no strength gains. I'm not new to lifting, been doing it a long time. SO please don't take it as a newbie guy in the gym. It's just everyone on this board just says "Run X program on PPSA". It's just not the answer for everyone.
I offered my advice. I am not a naturally strong bencher. Best ever was 365 in they gym, was a short pause. During that time, I was hitting compound tricep exercises hard, and benching twice a week. If that advice helps more, then there you go.
Posted on 5/4/23 at 4:34 pm to BlackPot
quote:
Run X program on PPSA
That’s way better advice than run some 6 month program that may or may not work. Typical programs are half that length.
Posted on 5/4/23 at 5:51 pm to bamaguy17
Generally you need to be specific to an exercise and let other body parts fall behind a little. Powerlifting involves being specific in three exercises and you only need to work those mechanisms that will help the three. It’s not to be aesthetic. Most of the PPSA programs seem to be general with a focus on certain goals. Everyone that has done squatober knows will get one of the best squats ever but the numbers will go back down once you start another program. If your goal is to get bench up, you need to train for bench. However, if you feel good about most of your gains, most progressive overload programs will work but wont be as good to bring up bench like a dedicated program.
With that said, if OP is concerned about bench and likes the numbers for the other lifts, work a bench program and let the number get inflated. When the program ends, hopefully he will be past his sticking point and run general programs.
With that said, if OP is concerned about bench and likes the numbers for the other lifts, work a bench program and let the number get inflated. When the program ends, hopefully he will be past his sticking point and run general programs.
This post was edited on 5/4/23 at 5:54 pm
Posted on 5/5/23 at 8:20 am to BlackPot
quote:
This is part of the problem. IDK how PPSA got so popular on this site, but I find it odd. Sure they are great for here and there if you get bored in the gym. There's not much progression built into these. You can run these for a couple months and maybe see some gains. You need to find a regimen if you are interested in getting stronger. A good strength program will carry you for about 6 months, not 8 weeks.
well i can tell you that you dont know anything about ppsa. its a basic monthly progression program using a training max same as 531..... with the switching of the programs is basic block periodization
i guess in your assessment everythign but a conjugated system sucks because all other roads lead to some form of block
do i think conjugated or westside is better....absolutely, its also way way too advanced for 95% of this board to understand and it requires way more equipment than is available for most of the board
quote:
Also, seems like you are testing strength, more than building it. If 275 is your max, you should only be attempting this only after 20 weeks or so. I've run my own "program" with great results.
first ppsa does not test strength, you never go above 100% of 90% and hell i dont know a sinlge ppsa program that even does that
2nd...you are clueless when it comes to max effort training. maybe look into it and read the russian text, louie's book, explosive mechanics jump books, supertraining etc
quote:
I've watched some Chad Wesley Smith videos on building a strength block, and that's really helped me stay strong, and get stronger. I've also been loosely running 5th Set by Swede Burns and this is also another great program that has you progressively adding weight. One round of this is 6 months long, and the first time really just get's you introduced. Running it the second time, you get a feel and start understanding what needs to be happening.
both are basic block, read all of the juggernaut books and both of sweedes books
like i said...if it isnt conjugate or basic linear progression or linear periodization......then all loads lead to block and even basic linear leads to block in some form of waving the intensity to volume
ppsa is basic monthly linear periodization with 3 cycles back when you get stuck. The guy who created it is Aarron Ausmus who was considered one of the best D1 strength coaches in the country before he decided to retire from that world and work for sorinex and start ppsa. former national champion thrower, mentored by moffit and carlisle, worked under pete carrol at usc, head S&C coach at idaho, ole miss, usc(twice) amongst other other things....yea i think he knows a thing or two about programming.
so its as good as any other month linear program and has progression built in. its 10lbs of lower body lifts, 5 lbs for upper body monthly added to the training max.
Posted on 5/5/23 at 8:30 am to Hu_Flung_Pu
quote:
Generally you need to be specific to an exercise and let other body parts fall behind a little. Powerlifting involves being specific in three exercises and you only need to work those mechanisms that will help the three. It’s not to be aesthetic. Most of the PPSA programs seem to be general with a focus on certain goals. Everyone that has done squatober knows will get one of the best squats ever but the numbers will go back down once you start another program. If your goal is to get bench up, you need to train for bench. However, if you feel good about most of your gains, most progressive overload programs will work but wont be as good to bring up bench like a dedicated program.
With that said, if OP is concerned about bench and likes the numbers for the other lifts, work a bench program and let the number get inflated. When the program ends, hopefully he will be past his sticking point and run general programs.
ding ding ding winner. 100% truth. most of the ppsa programs are basic strength training on a monthly progression, same as 531, same as bill starrs advnaced program amongst a whole host of others.
what blackpot said about training the triceps is also true. if op wants to break the sticking point he has a couple things he can do
1) switch the lift out for a variant and come back
2) Get a vbt unit and start tracking that for progress
3) Build the shite out of his triceps
4) up frequency and overall volume i.e. bench specific progam
5) up the max effort frequency and the number of special exercises combined with speed work(i.e. conjugate or westside methods)
6) find his weakness and attack the shite out of it
7) gain weight
the easiest and simpliest method it combine 2&3 to start
aka pick a bench focused program, can even be one from ppsa if your goal is a bigger bench. run for 8-16 weeks, get past the sticking point. like HFP said, once you stop doing that high frequency then you will go back down some, similar to finishing squatober, but you will prolly still be well above sticking point.
my simple suggestion...run elbow meat, benchamin franklin 1, then benchamin franklin 2, then benchoholic.
understand most of these are sacraficing deadlifts for the extra bench frequency to prevent overall cns fatigue. so be prepared to sacrifice some gains in deads for gains in bench. you can prolly maintain 95% of gains in bench after and bring deads back up wihting 8 weeks.
Posted on 5/5/23 at 10:45 am to bamaguy17
quote:
That’s way better advice
Is it? Listen to any reputable person in a strength environment, not one person will say, yea just try another program. You've already tried multiple programs this year, go ahead and try yet another 8 week routine. That'll get it.
. Posted on 5/5/23 at 10:56 am to lsu777
quote:
i guess in your assessment everythign but a conjugated system sucks
I don't run a conjugate system or Westside. Next
quote:
2nd...you are clueless when it comes to max effort training
Sure I didn't go to school for training, but I've read the books, I've listened to the seminars, I watch the videos, etc. Bodybuilder, crossfitters, Louie, top powerlifters, strongmen, etc. I like to know all aspects, it's fun.
I'm in no way bashing PPSA programs, I have bought 3 of them and run Squatober when it comes around. My issue is that when one person comes on here with some sticking point, everyone just says "Run this PPSA program".
Also the OP said in his original post
quote:. This means, you're testing your max may more than you need to. Isn't that basic training? Don't test strength, but build it? You don't get stronger failing reps. Sure, once or twice a year you want to see if something worked, sure go for that big number. I never said PPSA hits 100%.
Some days I can but more often I can’t
quote:
I’ve been doing various PPSA programs for almost a year
I know you're the "guy" on this board, but even you should be able to confidently say, don't do this. But no. Let's just throw yet another 8-12 week program at him that adjusts the complete workout.
Posted on 5/5/23 at 11:22 am to BlackPot
quote:
I don't run a conjugate system or Westside. Next
you missed the whole point
what you described as sucking is every system not conjugate/westside
quote:
Sure I didn't go to school for training, but I've read the books, I've listened to the seminars, I watch the videos, etc. Bodybuilder, crossfitters, Louie, top powerlifters, strongmen, etc. I like to know all aspects, it's fun.
again do you know what max effort training is? and you must not listen to to much of louie or any mel siff or any russian text because max effort is a part of a system. you were saying you can't be testing all the time. working up to 90-95% plus for that day is max effort lifting. it has been proven in the research and in real life to be the fastest way to increase force development aka strength.
ftr ppsa does not have max effort lifting
quote:
I'm in no way bashing PPSA programs, I have bought 3 of them and run Squatober when it comes around. My issue is that when one person comes on here with some sticking point, everyone just says "Run this PPSA program".
Also the OP said in his original post
people where telling him to run a lift specific program that ups the frequency and the volume in the triceps to push past a sticking pint.
quote:
. This means, you're testing your max may more than you need to. Isn't that basic training? Don't test strength, but build it? You don't get stronger failing reps. Sure, once or twice a year you want to see if something worked, sure go for that big number. I never said PPSA hits 100%.
then he has his training max set to high and he needs to look around at his recovery, his diet etc. if he is losing bodyweight that is alos an issue.
no where in ppsa should you be close to missing a lift. ever.
quote:
know you're the "guy" on this board, but even you should be able to confidently say, don't do this. But no. Let's just throw yet another 8-12 week program at him that adjusts the complete workout
no offense but you are completely wrong on ppsa.
so ppsa is individual 4 week programs or set number of days etc
but each one still builds on the other. AA has on his instagram how ot progress using the programs. its simple 531 progression. use 90-95% depending on the age under the bar and simply add 10lbs per month to lower, 5 to upper
so you are always progressing.
if you hit a plateau, go back 3 cycles for that lift. aka remove 15 lbs from your training max. start the whole process over, striving to get 5 cycles forward aka 10lbs above the sticking point.
now, in this case the op is worried about 1 specific lift. he can do like i just decribed or you can see the list of things i mentioned above in a previous post of things he can do.
in his case, if diet and bodyweight and stress and sleep are the same, easiest thing to do is up the frequency of the specific lift while managing overall cns fatigue.
the programs in the specific order i mentioned to that
you essentially are building bench volume and lots of tricep strength in elbow meat which is 5 days, then 4 day programs for 8 weeks that focus on the bench to manage fatigue and then back to 5 day high frequency with either benchaholic or all i want for christmas i big bench.
its a pretty common tactic. its simple. and i dont care if he runs the ppsa programs. do what he wants but if he has been running them he appareently likes them.
Posted on 5/5/23 at 11:37 am to lsu777
quote:
no where in ppsa should you be close to missing a lift. ever.
Well shite. Sometimes that 7th or 8th rep is a grind.
Page 2 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News