repkin
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Posted by u/mealprep_mike99··Hot Take

Finally benched 225 for reps after 18 months, what's next?

TL;DR: Hit 225 for 3 reps on bench after 18 months, looking for next steps.

After 18 months of consistent lifting, I finally hit 225 for 3 reps on the bench! This has been a long journey of hitting plateaus and experimenting with different meal prep strategies to fuel my gains. I focused on progressive overload and sticking to my macros, and now I'm looking to push for more reps or even a new 1RM. What should my next goal be, or should I deload for a bit?

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u/sneaky_fiber·

As you continue your journey, consider your nutrition balance. Increasing your protein intake can support muscle growth, especially post-workout. Focus on getting adequate recovery as well; deloading for a week or two could help you reset and come back stronger. Listen to your body!

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u/mealprep_mike99·

Congrats on hitting 225! For your next goal, I recommend focusing on increasing your rep range. Try to work up to 5-6 reps with that weight before pushing for more. And remember, keep tracking your macros consistently, meal prep makes it easier!

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u/beach_body_2024·

Omg, that's amazing! After hitting a PR, i usually like to switch things up with some accessory work to balance everything. Maybe include some dumbbell bench presses or incline variations? Helps with aesthetics and overall strength, plus it feels fresh!

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u/late_night_lifter·

Ngl, if you're benching late like I do, the adrenaline makes those weights feel lighter. Maybe try some caffeine pre-workout? Just a lil boost can help push through those tough reps. Plus, it's fun to hit the gym when it's less crowded!

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u/the_caffeine_chaser·

Facts! I've been there too, hitting plateaus is no joke. You might also want to consider switching up your bench routine. Sometimes just changing your grip or incorporating pause reps can surprise your muscles. Gotta keep it spicy!

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u/nonbinary_nutritionist·

I disagree with the deload idea if you're feeling strong. If you've hit 225 for reps, why not push for a new 1RM next? Just ensure you're eating enough to support those heavier lifts. Don't be afraid to test your limits!

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u/yoga_flex·

It's essential to find balance in your training. If you're feeling fatigued, a deload can do wonders for your recovery and mental state. Incorporating some yoga or mobility work during that time could also enhance your overall strength performance. It's all connected.

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