I am 20 years old and I have been using the 5/3/1 template the past 2 years with great results but with only one problem. My pressing strength sucks!
When I was 18, after my first year of training, I could hit 300 for 3 in the bench but after some shoulder injuries I was never able to get even close to that. It’s not that I am in pain or something, I have recovered completely, I just can’t get stronger on presses.
I bench press close grip now and I can only do 205 for 5 reps and military press 115 for 5.
Don’t think of me as a beginner I have been lifting for almost 4 years now and even though my pressing strength is like a girl’s, I can Front Squat 440, Deadlift:525 and do 3 dead-hang Pull Ups with 155 around my waist at a bodyweight of 200 and 6’2 height.
I am a Pro MMA fighter in the lower leagues (for now :P) and I plan to go on an offseason until November to get my strength up as much as I can so I can increase my knockout power.
I would be really happy if I could bench something like 265 by that time.
Could you please help me structure my training to achieve that goal by November? I have time to train as much as is needed and I will do anything you tell me.