guys so i have been lifting for 2.5 years
for the first 6 months did mainly cardio for the next 1.5 years did 5x5 stronglifts.
got a nerve pinched and then when i came back with 1 month to a meet I did smolov (with a 1rm or 140kgs) and canditos advanced bench program (with a 1 rm of 70kgs) .
so 1 month later at a intercollegiate meet
ended up with these as my 1rm(at 87kgs)
now contemplating start 5/3/1 full body full boring . but would like it if someone could guide me to a good bench program where i can focus only on bench.
i want to focus on upper body strength as i cant even pullup/bench my bodyweight but and kind of have an unaesthetically large ass that chicks tend to laugh at and make fun of.