Adarq.org

more detail pls

- how much weight you use now and what you started with on 3x8
- how often you bench
- how much you try to increase
- what is your favorite space shuttle
- anything else that might be relevant

So how many reps are you getting now in the three sets?

Ok, so you get 3x8x60 but then when you add 5kg how many reps do you get? And then what do you do, drop down to 60?

Simplest answer is find a way to get 2x1.25kg plates, then you can probably get unstuck and keep progressing for a while longer. You would find those plates useful for squats and other lifts too. But if that isn't an option you can still make progress it just won't be as straight forward as adding 2.5kg to the bar every time you bench.

So aim to get ~25 reps each time with a weight that's about 80% of your max (if you don't know your max estimate it using the 1RM calculator). Then next time, try to get 6 reps of 65kg say, and once you've got 8, you can add weight again. That would be one way. There are many other different programs you can try. Ladders might be a good fit, once you get 3 ladders, up the weight and repeat.

Get smaller plates. If you can't get smaller plates, I guess what you can do is get ankle weights and put them around your wrists. Not a bad idea.

Then see how many reps you're getting.


You may get 7,6,6 and then, 7,7,6 next workout, but that's an improvement.