F*(@ the bench press

[Slappy00]

Lots of folks do the whole SS program and it's good for beginners but you will plateau unless you eat like a mofo and really push hard.

For me I got stuck at 200lb BP with SS so I switched to 5/3/1/ and am making progress in that program (abet slowly). I think that the OP must be doing something wrong with his form or he's not eating enough since 5/3/1 is a very slow progression program with solid and consistent gains. I for one have been making decent gains with 5/3/1 (second cycle atm but I have broke through all of my 1rm in the first cycle) and would recommend it to anyone who is plateauing on SS and isn't bothered only gaining 5lb every month on the small lifts and 10lb on the large.

 

[elitejp]

I'm trying to lower my BF%, eating more... no.

The OP is on a diet. Thats the problem

 

[Slappy00]

The OP is on a diet. Thats the problem

Yeah he needs to make up his mind, can't starve your body and expect to put on much muscle. Bulk and lift heavy and then maintenance lifting and diet, you can't have it both ways.

 

[Pantlegz]

Yeah he needs to make up his mind, can't starve your body and expect to put on much muscle. Bulk and lift heavy and then maintenance lifting and diet, you can't have it both ways.

He could always hop on a bicycle, but at 195 and not benching bw it might be a little early.

OP, what does your diet look like? 5/3/1 on a heavy deficit will not end well.

 

[momeNt]

Surprised nobody else has mentioned this, but how much are you sleeping each night?

You can maybe de-load for a week make sure you get good sleep every night, come back and you might be able to bust through the plateau.

I've read somewhere there isn't such a thing as over-training, there is under-sleeping and under-eating.

 

[bigi]

Surprised nobody else has mentioned this, but how much are you sleeping each night?

You can maybe de-load for a week make sure you get good sleep every night, come back and you might be able to bust through the plateau.

I've read somewhere there isn't such a thing as over-training, there is under-sleeping and under-eating.

+1. Good post. Lack of proper sleep will kill your workout.

 

[mple]

So many factors impact my lifting though most of them are probably psychological. The biggest one for me currently is my blood pressure. I seem to have very low diastolic BP that totally kills some of my lifts. Squatting and overhead presses for example make me want to pass out mid set when my diastolic BP readings are in the 50s.