Plateou on Bench Press

doing 10 sets of 3 reps at 60% of my 1RM for 7 weeks doesnt seem like it would do anything for me at all. I've done something similar to that with light weights and my max decreased 5 lbs. Most of thsoe exercises i can't do and I like to keep it basic. I dont like doing different exercises that do exactly the same muscles like shoulder press and military press. Why not just stick with one? I simply cannot follow that program because of equipment and sure it may get results but not the ones i am looking for. A program with mostly light weights doesn't seem like it would help up my max.
 
In case any of you are wondering, the strength coach at my school weight room made a workout plan for all soccer players, which is including me. Its pretty much all legs so I odnt want to follow it but i want to know what you guys think of it first because i have been only doing a few of the exercises he gave. Workouts with a * are the workouts i would like to do. I dont like how he throws legs on thursday and legs on friday also. TOO MUCH LEGS not enough upper body! Lifting only 3 days a week?????

Weeks 6-11

Tues
1. Bench Press *
Week 1 - 4 x 12 @64%
Week 2 - 4 x 10 + 5
Week 3 - 4 x 8 + 5
Week 4 - 4 x 6 + 5
Week 5 - 4 x 12 -15
Week 6 - 4 x 10 + 5

2. GH Raise (Glute Hamstring Raise)
Week 1 - 3 x 8
Week 2 - 4 x 8
Week 3 - 4 x 8
Week 4 - 4 x 8
Week 5 - 4 x 6
Week 6 - 4 x 6

3. Headbangers *
Week 1 - 3 x 10
Week 2 - 4 x 10
Week 3 - 4 x 8
Week 4 - 4 x 8
Week 5 - 4 x 8
Week 6 - 4 x 6

4. Pull-ups *
Week 1 - 3 x 5
Week 2 - 4 x 5
Week 3 - 4 x 5
Week 4 - 4 x 6
Week 5 - 4 x 6
Week 6 - 4 x 6

5. Spread Leg Sit-ups
Week 1 - 3 x 15
Week 2 - 4 x 15
Week 3 - 4 x 15
Week 4 - 4 x 12
Week 5- 4 x 12
Week 6 - 4 x 12

Thursday

1. Box Squat *
Week 1 - 3 x 8 @60%
Week 2 - 4 x 8 @65%
Week 3 - 4 x 6 @70%
Week 4 - 4 x 6 @75%
Week 5 - 4 x 4 @80%
Week 6 - 4 x 3 @85%

2. SLDL *
Week 1 - 4 x 8
Week 2 - 4 x 8
Week 3 - 4 x 8
Week 4 - 5 x 5
Week 5 - 5 x 5
Week 6 - 5 x 5

3. Lateral Band Walks
Week 1 - 3 x 1 trip
Week 2 - 3 x 1 trip
Week 3 - 3 x 2 trips
Week 4 - 3 x 2 trips
Week 5 - 3 x 3 trips
Week 6 - 3 x 3 trips

4. Seated Wide Grip Row*
Week 1 - 3 x 15
Week 2 - 3 x 15
Week 3 - 4 x 15
Week 4 - 4 x 10
Week 5 - 4 x 10
Week 6 - 4 x 10

5. DB Side Bends *
Week 1 - 3 x 15
Week 2 - 4 x 15
Week 3 - 4 x 15
Week 4 - 4 x 15
Week 5 - 4 x 12
Week 6 - 4 x 12

Friday

1. Forward / Backward
Week 1 - 3 x 1 trip
Week 2 - 3 x 1 trip
Week 3 - 4 x 1 trip
Week 4 - 4 x 1 trip
Week 5 - 3 x 2 trips
Week 6 - 3 x 2 trips

2. 3 level Incline Press *
Week 1 - 3 x 5
Week 2- 3 x 5
Week 3 - 4 x 5
Week 4 - 4 x 5
Week 5 - 4 x 4
Week 6 - 4 x 4

3. DB Farmer Walks
Week 1 - 3 x 2 trips
Week 2 - 3 x 3 trips
Week 3 - 3 x 3 trips
Week 4 - 3 x 4 trips
Week 5 - 3 x 4 trips
Week 6 - 4 x 4 trips

4. 45 Degree Back Raise
Week 1 - 3 x 15
Week 2 - 3 x 15
Week 3 - 4 x 15
Week 4 - 4 x 15
Week 5 - 4 x 10
Week 6 - 4 x 10

5. Knee Rock Backs
Week 1 - 4 x 15
Week 2 - 4 x 15
Week 3 - 4 x 15
Week 4 - 4 x 12
Week 5 - 4 x 12
Week 6 - 4 x 12

I found too many problems with these workouts and the way they were arranged. No shoulders, no biceps, no ab toning, little chest, little back, and legs back to back days?
 
THBench said:
doing 10 sets of 3 reps at 60% of my 1RM for 7 weeks doesnt seem like it would do anything for me at all. I've done something similar to that with light weights and my max decreased 5 lbs. Most of thsoe exercises i can't do and I like to keep it basic. I dont like doing different exercises that do exactly the same muscles like shoulder press and military press. Why not just stick with one? I simply cannot follow that program because of equipment and sure it may get results but not the ones i am looking for. A program with mostly light weights doesn't seem like it would help up my max.
Click to expand...

I'm not going to beat the Westside banter again but you're not looking at the program as a whole. It has a max effort day which you continually push for a 1RM and an explosive day...four days of lifting a week. If you are lifting explosively yet correctly then your absolute strength won't go down. All of those exercises you can do with slight modifications. I'm not sure what results you're looking for but Westside or conjugate training produces strong, fast people/athletes.

And for the record, that is the style of training that many of our Eastern bloc athletes are using to get stronger/faster that is backed by research and science.

I can care less if you do the program; I was merely giving you something to look at if you wanted to get stronger and faster that could translate out to the field if you practiced out on the field.
 
Alright i'll give this a try in a few weeks cuz for now i have to work with my strength coach at school or i might not make the soccer team... just one question. Where it says Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Does this mean start out with w/e u can do for 3 reps with no warm up? The english is hard to understand for the first part. Like if i my 3 rep max is 100 then should i start out with 100 or what?
 
No, you'll do sets of 3 reps until you hit your 3RM and then drop to singles until you hit your 1RM. An example might be (w/100 pds after warm up) 75X3, 85X3, 100X3, 110X1, 120X1, 125X1 or something like that.

When it says board presses, you don't have to do board presses, they're just limiting their ROM. If you had a power rack you could do lock outs or even substitue in push press for bench. I'd show the program to your strength coach.

While the program that your coach has written out is okay, it is far from excellent. Gad...I need to get hired as a strength coach for a high school.
 
Yes. You're working two completely different muscle groups and types. Bench press is chest/tris/with some stabilizers, and deads work your hams, back, other stabilizers.
 
I realized that but for some reason sometimes after i deadlift my shoulders get a little sore and i kno wen u bench u use your shoulders a little too so i was just wondering.
 
When was the last time you changed your routine around?

You said you were maxed for months, so I'm assuming you've been doing a flat bench all that time? Time to do decline, or incline, or even better, dips.

EDIT -- After looking at what your coach gave you, yes, you need to do something different.
 
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