Always good to see lighter guys lifting some heavy weights. Nice Job! What’s your bench routine like? [/quote]
Currently 3x3 ramping sets, then one or more backdown sets based on RPE. I quit if I hit a 9+, which today was 365x6 paused. But I also have a really good idea of what I can do at this point because I’ve been benching 400+ for almost 10 years.
Accessory work on heavy bench day is floor or pin press, 2 or 3 sets of 5, again depending on RPE.
Light day is narrow grip for volume. One heavier set of 6, followed by 2 or 3 backdown sets of six. No bench accessories that day, but I do triceps or shoulder work and a strongman style overhead dumbell press for time (one arm).
I don’t press overhead most of the year and will quit doing it the second my shoulders don’t feel absolutely perfect. I also do back work pretty much every day I lift.
And I always move up by at least 5 pounds when I hit a target rep set.