Hi Christian. Here is what I’m currently doing for bench and want to know if this looks like a good plan for my goals. My goal is to increase strength and add a little extra muscle in the process. My current max is 235 @ 150lbs. Here’s my current routine
Warm up: short neural charge consisting of 2x4 med ball chest throw, 2x4 overhead med ball slam followed by a 6-8 set of 3 ramping up to working weight for the day.
Monday: 4x5 @ 87-90% of max (heavy strength day)
Sticking point/weakness: mid-range
Accessory work for sticking point: Top half bench: 3x3 superset w/ kettle-bell skull crusher: 3x6
Thursday: 8x3 @ 75-80% (dynamic/explosive day)
Accessory work: plyometric push ups: 5x3 & KB skull crushers: 3x6
My goal is go stick with the 4 sets of 5 and add a rep each time until I’m doing 4 sets of 6, then switch rep schemes again. I’m trying to go as high into the rep ranges as I can go (without sacrificing strength gains) since I’m also trying to gain a little muscle in the process. I also do some random tricep work through out the week (usually on bench days) for hypertrophy but nothing to extreme that would interfere with performance. I also do 6x6 for overhead press once a week