I have been steadily working out every other day for weeks, with few breaks. The most recent one was Spring Break. For months now, I've been benching slightly above my weight at 155 pounds. I'm usually able to work up to heavier weights after a bit, but I just keep failing to do 3x5 at this weight, flunking out around the second or third rep of the second set. Some days are better than others, but I can never do the full 3x5. I haven't made any major changes to my form.
What am I doing wrong?
Project_Zero_Betas 5y ago
De-load by about 10 pounds, do that weight at 5x5 for a bit, and then up the weight again and eliminate the two extra sets.
Theguygotgame777 5y ago
I'll try it, thanks.
boy_named_su 5y ago
Eat more fucking food, esp protein and good fat
Write down what you actually eat. Figure out the calories.
Calculate your TDEE (includes calories from working out). Add 200 calories. That's how many calories you eat. You're probably trying to be clever and build muscle and lose fat at the same time
You need to eat 155g of protein per day. That's about 3 steaks. Are you eating that?
1000mg omega 3. 2000 IU Vitamin D3. Zinc (3mg/kg, so 210mg. you want about 45mg elemental zinc). Magnesium (200-400mg)
Sleep 8-10 hours per night on lift day
vullnet123 5y ago
Whats your height? How are you eating?
Theguygotgame777 5y ago
I'm about 5'7", and my diet is mostly proteins and carbs. My dinner tonight right before hitting the gym was ham, mac and cheese, and apple slices.
vullnet123 5y ago
Nah dude, what are your calories? Are you tracking it?
Theguygotgame777 5y ago
No, not really.
vullnet123 5y ago
Well theres your problem lol. Start tracking protein, make sure you're getting .8-1g of protein for your bodyweight. If you weight 200, get 160-200g protein. Track the calories, go on a 500-1000calorie bulk depending on your current weight, and you'll see the numbers go up.
Hot_Pink_Knob 5y ago
Maybe try getting on Creatine?
Theguygotgame777 5y ago
No thank you. I'm staying away from drugs.
Hot_Pink_Knob 5y ago
I suggest you do your research.
boy_named_su 5y ago
Creatine isn't a drug. It's in every piece of meat you ever ate. It's the safest supplement in the world, other than maybe aspirin
Theguygotgame777 5y ago
Good to know, thanks.
spider_1337 5y ago
Ingest more high quality proteins. I suggest you try some Sea- Muns.
throwawayycheyeah 5y ago
Cottage cheese before bed has helped me alot.
Kurush559 5y ago
Can you hit 135x10?
You already said here that you're not tracking calories? Why not?
Are you doing dumbell chest presses?
Theguygotgame777 5y ago
I probably could.
I never really thought about it.
No, I'm using the bar.
Kurush559 5y ago
Well try bringing your weight down 5-15lb.
You also ought to be doing dumbell presses. Great for range of motion and will improve your other presses
You should be tracking calories