First a little information about me, I have been training for almost a year following a 5x5 brooks kubik style program which has me doing flat bench once a week and close grip bench on a separate session which translates to twice a week benching if you include the close grip bench.
My main goal is to increase my strength in the big 3 as I'm interested in powerlifting so far at a body weight of around 64kg/140lbs I have managed a 2 x bodyweight squat 130kg/286lbs, a 2.5 x bodyweight deadlift 160kg/352lbs and a 1.2 x bodyweight bench 75kg/165lbs.
Due to other commitments I can only train a maximum of 3 times a week which suits me as at 47 years old I'm no spring chicken and work full time.
Any how I would like to hear how many times its best to train for maximum strength on the bench without the aid of a bench shirt ?
If more than once do you do recommend different styles of benching at each workout or different rep ranges ?
Do you think it best to train triceps on the same day as bench or separately ?
Thanks in advance for any replies