dogface_313

Howdy fellas, haven't been around these parts in a while.

I am normally a crossfit guy. However since I am overseas I have decided to see how big I could get while being here. First couple of months i followed a 4 day split Legs, Chest, Back, Shoulders, rest day, start over again. Saw some great strength gains.

For the last couple of weeks i have been following a program called Growth Stimulus training. It revolves around a 7 day cycle with four weight training days per cycle. the weight training days are broken down into Squat, Pull, Lift, Press days. On each of these days you do a "core" lift that is a compound movement, and additional supplement exercises. My days look like below:

Squat: BB Back Squat(core), BB front Squat, Isometric Leg extension, Leg Press, Calf Extensions

Pull: Weighted Pullups(core), Bent Barebell Row, Lat Pulldowns, Hang Power Cleans

Lift: BB Deadlift(core), Lying Leg Curls, Weighted Hyperextensions, Kettle Bell Swings

Press: Incline BB Bench(core), Weighted Dips, super set flat Flyes + DB press, Push Press

I throw Biceps in on pull day, tris in on press day. the other 3 days are cardio and abs. Since starting i have seen huge strength improvements on almost every core lift, except bench. I have searched every where to try to find out what I am doing wrong. I think one of the problems i am having is that I don't lift with a partner, hence I am not confident to try to bang out that last rep on bench i.e. don't want a bar stuck on my chest.

Sorry for the book. Cliff notes: Not seeing improvement on bench even though i am seeing physical changes to my chest. think it is because i don't use a spotter, what say you?