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Forum » Squatting 315x20 but can't manage to bench 225x1... normal?
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Thread: Squatting 315x20 but can't manage to bench 225x1... normal?

post 1668324753 09-23-2022, 12:33 AM
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Squatting 315x20 but can't manage to bench 225x1... normal?

My deadlift/squats numbers have progressed steadily, along with lower body size.

However, nothing I do seems to make a significant impact on my bench.

Thoughts/ideas?
.
post 1668324843 09-23-2022, 12:37 AM
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Yeah I have some ideas.

1. How many strict pronated bodyweight pull-ups can you do?

2. How is your strict overhead press?

3. Have you thought about incorporating variable resistance like bands and/or chains?


If you only work on your strengths, that’s all you’ll be good at. You need to identify your weaknesses and focus on them in order to progress.

Barbell Squats are the King, but it won’t necessarily translate to Bench Press.
post 1668324913 09-23-2022, 12:42 AM
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Originally Posted By Ausaric⏩
Yeah I have some ideas.

1. How many strict pronated bodyweight pull-ups can you do?

2. How is your strict overhead press?

3. Have you thought about incorporating variable resistance like bands and/or chains?


If you only work on your strengths, that’s all you’ll be good at. You need to identify your weaknesses and focus on them in order to progress.

Barbell Squats are the King, but it won’t necessarily translate to Bench Press.
1. 12-15

2. strict

3. I've utilized chains for deadlifts but haven't thought about it for bench

I try to follow the same rep scheme for each compound lift.
.
post 1668324953 09-23-2022, 12:44 AM
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what program do you follow?

get on a smolov jr cycle for bench, it will explode your numbers

also what's your BW? bench relates a lot to how much you weigh
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post 1668324993 09-23-2022, 12:47 AM
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Originally Posted By gainweightnow⏩
1. 12-15

2. strict

3. I've utilized chains for deadlifts but haven't thought about it for bench

I try to follow the same rep scheme for each compound lift.
Take a break from heavy barbell bench for a while and focus on push-ups, pull-ups (weighted), and lighter weight chain/band barbell bench.

Obviously what you’re doing isn’t working, right?

Maybe you need to change your set/rep scheme.


If you get super awesome at pull-ups and overhead press, and back off the intensity of barbell bench for a few weeks, go back and try your bench max again.
post 1668325043 09-23-2022, 12:50 AM
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Originally Posted By CeBKa⏩
what program do you follow?

get on a smolov jr cycle for bench, it will explode your numbers

also what's your BW? bench relates a lot to how much you weigh
I'll look into smolov. Bodyweight 165-170.

currently following:

A
Bench 3x5
Incline 5x10
Military Press 3x5
Skull crushers 3x10

B
Squats 3x5
Goodmorning 5x10
BB Row 3x5
BB Curl 3x10

C
Incline 3x5
Bench 5x10
Military Press 3x5
CGBP 3x10

D
Deadlifts 3x5
Front Squats 5x10
T-Bar Row 3x5
BB Curl 3x10
.
post 1668325163 09-23-2022, 12:59 AM
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Originally Posted By gainweightnow⏩
I'll look into smolov. Bodyweight 165-170.

currently following:

A
Bench 3x5
Incline 5x10
Military Press 3x5
Skull crushers 3x10

B
Squats 3x5
Goodmorning 5x10
BB Row 3x5
BB Curl 3x10

C
Incline 3x5
Bench 5x10
Military Press 3x5
CGBP 3x10

D
Deadlifts 3x5
Front Squats 5x10
T-Bar Row 3x5
BB Curl 3x10
that looks cool but do you have RPE/%Of RM max incorporated in each workout? Do you follow a progressive overload/UP scheme?

Get on a proper program with calculated numbers/scheme (check liftingvault, plenty of free Excels) and go from there.

if you want to maximize your bench do a smolov jr cycle, it will certainly hit your CNS very hard but it's worth it.
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post 1668325313 09-23-2022, 01:14 AM
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Wheres the weakness in the lift? Off the chest or middle?

If your doing pauses, do the opposite. and vice versa
Floor presses and dips have been helping me on bench

Also make sure your form is decent (i.e Leg drive, bar width/grip, elbows stacked under wrist, etc)
See natypes sig
post 1668325333 09-23-2022, 01:16 AM
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Normal if you're a T-Rex.
I can easily bench 225 lbs x 1 but can't even squat 225 x 1 lmao
post 1668327623 09-23-2022, 03:47 AM
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Those two lifts have literally nothing to do with each other.

Post your actual bench routine u kunt
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The young bull says "Let's run down this hill and fuk one of those heifers."

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post 1668328133 09-23-2022, 04:16 AM
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I think my bench was at like 135 lb x 5 when my squat was about 385 x 5. Starting Strength routine gave me good lower body strength with thick legs and ass and a comically small upper body, lmao.

Now, I can incline bench 235 lb x 5 after years of struggle.
post 1668328143 09-23-2022, 04:17 AM
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straight white male and proud

fat as fuk and disgust

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post 1668328993 09-23-2022, 05:08 AM
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yeahthink we need to see some video of this squat/knee bends
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post 1668329083 09-23-2022, 05:11 AM
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you probably have short legs but long arms, so not really "normal" per se but there's nothing you should do about it.

fwiw I followed starting strength then texas method until I was doing 345x5x5 on squats and 295x5x5 on bench. OHP was around 3x5x225.
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post 1668329223 09-23-2022, 05:18 AM
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SO we are just going to believe someone can squat 315X20 and cannot bench 225x1 when they have dedicated the same effort/time to both lifts? Either you have a 90 inch reach or you're half squatting.
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post 1668329243 09-23-2022, 05:18 AM
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Let us see your ribcage, chest, arm length, etc

My pecs and arms are way buffer than my chubby friend's are, but he has short t-rex arms and this barrel chest ribcage so he benches the same as me
post 1668329573 09-23-2022, 05:33 AM
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You need to be benching 3x a week and do more volume
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