1/2/3/4

>you're working out when you notice pic related staring at you with hawk eyes
>she does this for 10 minutes
>she finally approaches you
>"hi, I'm stacey. I just noticed you're, like, really ripped
>I don't want to use a personal trainer, do you think you could help me get into shape?
>I'll give you my phone number

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>t-thanks stampsy but you look like the type of f-fuck niggers

Sorry Stacey but that's valuable time and knowledge that I don't give out for free.

What would make my bench lag so far behind though? Chest? Triceps?

I do a ton of accessory work for both.

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Sorry Steinsy but I don't have the proper certifications to ensure you would have an optimal training routine for your needs.

Can you imagine what if they just stuck your head right between both of those cheeks and made you take a big ol sniff haha like what if

Not strong enough yet but you will get there

maybe your chest and arms aren't genetically that strong.
injuries?
did you get your form checked?
are you progressing you're accessories?
what accessories?

This would be a lot easier to answer if you posted body desu

There's a chance you just have monkey arms or a retarded bench grip too

my bench and squat are the same at 1 plate. yes i know im weak, but i thought id be able to squat more.

>get her number
>work out with her
>drop some subtle flirting
>within a week you're dumping loads in her raw
take notes Jow Forums

how much do you weigh, bench is the most correlated with weight gain

Imagine the smell...

Anthropometry - bet you have long arms (ape index) and narrow shoulders.
Specific adaptation - bet you've squatted more often than pressing
Form - bench can be difficult because it's the only one of the 4 without a vertical bar path. Takes a lot of practise to get it right.
Weak short head of the tricep - tricep pushdowns to isolate. Can also utilise more long head by pulling your elbows up from the bottom position, so that the bar moves back towards the rack before you lock out. If you do this then slow your bar speed otherwise the momentum makes you throw the bar over your head.
Weak chest - paused bench more bruh

I know this feel. I'm doing madcow 5*5. I can OHP 170 *5, pendlay row 270*5, squat 370*5, deadlift 405*5 but I cant bench 225*5. The closest I've gotten is 225*4.my other lifts are progressing really well but my bench is lagging hard. What can I do to move ahead bros?

>I thought 1/2/3/4 was actually pretty balanced?
nah everyone just likes it because it's nice even numbers. That's literally all there is to it

God I wish that door frame was my dick

Fucking kek

Work the bench more dum dum
Add some variations (incline, dumbbells, etc) and also make sure you're OHP more as well. You don't want imbalance between the Bench and OHP.

I pretty much hit all of these around the same time.. squat lagged a little bit but I think that might have been more of a mental block and the fact that I have apparently been walking around with a slipped disc for the last 5 years without knowing it.

It should be 1.25/2/3/4 for x5
If your doing shit lifts, your bench will take forever. Ohp 135 is easiest of the 4, should really be 155 by 5
Most likely your not eating enough.
Also bench 2x per week.
Do a 5 day, 3 day upper, 2 day lower then switch to 2 day upper, 2 day lower
Don’t do more than 2-3 compound exercises per workout. Isolation should be very light weight with high reps and should only take 5-10 minutes.
You can get away with heavy bench 3x per week until you can do 225x3, then you may have to cut down to 2x or less and then alternating 1 heavy set of bench once per week and 1 volume set of bench once per week.

But yeah
>bench atleast 2x per week
>EAT FUCKING MORE

You don’t need this.
Just bench and eat more.
Maybe dips and tri can help if your like 150lbs trying to get a 300lb bench
But otherwise just bench and eat more and you can get to 315.
Beyond that if you don’t go full bloat mode, it will take a while, and you may need to start working on “weak areas” of you bench, which primarily will be at the bottom, so paused benching will be best and probably the only assessocry movement needed for the bench. Rows, deadlifts, chins, squats are kind of assistance, that you should already be doing.
If your a geared benched, then triceps/lockout aren’t the limiting factor

Eat more and bench more than 1x5 two times per week.
That’s not enough volume for bench by far.
I would do 5x5 once one bench and 10x10 the other day.
I would NOT do this for any other lifts. Bench is really not taxing if your form is good. It not a ohp, squat or deadlift. You can go pretty hard with this lift. It is also a partial which makes it easier.
Mad cows is enough volume for squats/dead’s/ohp, but not bench.

>1 and 3 are even numbers

There's a lot of really solid replies in here. Thanks guys! I can honestly say I learned a lot.

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shame about the face

It took me a long time to progress bench.

we modified squat nemesis for bench to push to mid 2pl8 range from 185

That's bench 5 times a week
1RMx1
heavy 3
50%1RM 2x5 fast

3 weeks trying to add 5lbs a week and week 4 is a deload week drop 75%.

don't go crazy on accessories

i can dl 440 lbs max but can OHP 250 lbs and strict curl 160 lbs back to wall dont know why but DL is my hardest lift and i have deadlifts leverages...i can muscle clean 240 lbs tho

please give instagram?

I bet you looking fucking good with all that upper body strength though.

My deadlifts by far are my best lift and you better believe I look like shit aesthetically.

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Thanks user, I've noticed this too. The volume for bench is way too low.

Listen here you pedantic little shit I was very clearly using the "being without break, indentation, or irregularity : smooth" definition of 'even' in reference to their status as simple clean integers without any trailing decimals, not the mathematical definition of 'even'. You would know this if you actually looked at the sentence and used the context to understand the idea like anyone with a reading comprehension above the 4th grade level should be able to.

>inb4 "but your sentence mentioned numbers so that indicated that you were referring to the mathematical definition of 'even'"
If you unironically say this you're a retarded gigafaggot brainlet who needs to go back to elementary school.

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2 plate bench was my first of the 1/2/3/4 I could do, but I’m pretty far from squatting 3 plates

She looked a lot better when she was less fake and used to be a cam star

ikr? whats her name again?

I'm doing a different 1/2/3/4

>1 wife
>2 girlfriends
>3 dogs
>4 moneys

I wish that my face was that chair haha

Damn, that's a delicious ass. Come sit that on daddy's face

I think it would be funny if people posted brap on instagram to when these girls post ass pictures

just a thought

sir do you have any idea how badly if would affect your gains if you did your lifts with a 2.5m door fram stuck between your legs

Maybe you are like me, I tried bench super hard but never got any good at it, progressing on flat bench was hell. Could only semi-close grip bench because of shoulder pain otherwise, could never really feel the pecs fire up. However on incline (about 30 degrees) I can feel the pecs working a lot more even with the same grip width, it feels much better on my shoulders and I am progressing swiftly, right now I am at 110 kg after just some four months training it. Give it a try mate

Obviously you lack in chest muscles.
Here's an idea: focus more on chest

well you ain't that far off anyways, and yeah that shit happens, I've got a similar distribution to you. Weirdest part for me is realizing that I outlift most of the people at my gym but that I am miles away from a lot on my bench, and this is probably because a lot of them only train upper body like the bros that they are

Can do 175lbs ohp
Can do 275lbs + bench
Can do 4plate DL
can do only 270lbs squat

>4 moneys
why not
>4 monkeys

its
1 wife
2 kids
3 bedroom house
big guy
4 u

If you cant do 2 plates at 20 with no training at all, youll never make it