Lift IQ Coach
Training intelligence based on your workout history.
Why has my bench stalled?
Lift IQ
Your bench has remained between 235–240 lb for approximately four weeks. Three factors stand out:
- 1Your weekly chest volume decreased 18%.
- 2Your average bench RPE increased from 7.8 → 9.1.
- 3You have not completed a deload in seven weeks.
Estimated 1RM
236 lb
Average RPE
9.1
Load flat while effort climbed — the signature of accumulated fatigue rather than a strength ceiling.
Recommendation
Reduce bench intensity for one week, then begin your next block at approximately 90% of your current working weight.
Live data
Training Context
What the coach reads before answering
- Recovery
- 76%
- Weekly volume
- 42,850 lb
- Streak
- 12 days
- Bench 1RM
- 245 lb
- Squat 1RM
- 315 lb
- Sets this week
- 90
Proactive Insights
Lift IQ Insight
Hamstring volume is 22% below your target range
You averaged 10 sets per week against a 14-set target. Add one hamstring-focused movement to your lower-body day.
Lift IQ Insight
Bench Press is progressing 2.1 lb per week
That is on the upper end of the intermediate range. Keep the current progression scheme for at least three more weeks.