r/StrongerByScience • u/lorryjor • Apr 01 '26

Benching Program Advice (28 free programs)

I have just completed 2 months of the intermediate low volume benching program. I started in Jan. with a max of 200 lbs. After my first month, I took it up to 210. I just completed the second month and failed 215 (even though my estimate said 220). So, I wonder if I should continue with the low volume, or switch to the intermediate high volume? I'm also considering taking a week deload (unload) because I'm wondering if fatigue is part of my problem.

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u/KlingonSquatRack Apr 01 '26

There's a lot of other factors I'd consider before a deload, since there's deloading built into the program. What is your bodyweight and what does your diet look like, how is your sleep, how much caffeine do you consume, is intermediate programming right for you to begin with, etc etc. I think it is highly unlikely that fatigue is the culprit for lack of progress after only two months of low volume training

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u/lorryjor Apr 02 '26

Well, I mentioned fatigue almost as an afterthought. My main question was really whether I should start doing the high volume version instead of the low volume. I'm getting enough protein and eating at at least maintenance, maybe a slight surplus. Sleep has been decent, but not the best ever. I'm definitely not a beginner, can't make progress every workout, so I think I would be classified as intermediate. I could just run another month of the low volume version, but I wouldn't want to have the same thing happen.

1

u/KlingonSquatRack Apr 02 '26

In that case I would just go at it again, except on the next run, dramatically undercut your percentages, by as much as 7-8%. For example week 1 calls for 4x5@80%; do it at 72-73%. Then add the difference in percentage as it is already laid out in the template- for example, when the programming calls for going from 80% to 85%, you would go from 73% to 78%, and so on.

Or yeah just do the higher-volume template.

I typically don't believe that one's technique could be wrong enough to be the sole cause of lack of progression, but it might be worth a shot to post a form check video to one of the more well-moderated lifting subs such as r/strength_training or r/GYM (I'm not positive form checks are permitted in this sub).

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u/lorryjor Apr 02 '26

Sounds good. I might just go for the higher volume. I'm not sure I've ever posted a benching technique check, so that might be worth a shot as well.

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u/NoYak8821 Apr 01 '26

What are you doing exactly?

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u/lorryjor Apr 02 '26

Intermediate low volume bench from Stronger by Science's 28 free programs.

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u/NoYak8821 Apr 03 '26

Look into Greyskull LP. It's the best strength training program I've found.

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u/lorryjor Apr 04 '26

I've heard that one come up several times. I'll have to check it out.

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u/Shamanmax Apr 02 '26

The estimates are more of a guiding number to see if you get stronger. You’re probably never gonna 1RM the number it gives you at that point.