if you are not progressing 8 times out of 10 you’re doing too much. Try doing 1-2 sets less on everything. If you want to switch up the volumn/intensity try the high, low, very high, low scheme if you are doing 4 week cycles.
Week 1 - HIGH volumn/intensity week, go pretty heavy and try to leave the gym feeling tired.
Week 2 - LOW week Cut back on the volumn but keep the intensity fairly high. You should feel as if you had a good workout, and feel just slightly undertrained. You will remove some of the fatiques you generated on week 1 and prepare for week 3.
Week 3 - VERY HIGH volumn and intensity week. Intentionally overreach this week, you should go all out this week and leave the gym feeling very fatique and overtrained.
Week 4 - VERY LOW volumn week. This is basically a deload week. Cut the volumn way down on everything and leave the gym.
Also, you should base your fitness level on vertical jumps instead of bench.
I can’t agree with part 1 in this case because he’s only benching around 200-210, and he’s only benching 1x/week.
I was stalled around 200 for about 7 years because I was stuck on the low volume approach-1 workout per week ranging between 1-2 sets to failure up to 4 x 8.
Within 3 months of benching 3x/week I hit 285.
I like the week by week progression though, but I’d bench at least 2x/week at this level-one lighter 3-5 sets of 8-12 and one heavier 4-6 sets of 3-6 reps.
add a set each week to each workout in week 2 and then again in week 3, and then go for 3 WEEKS with 2 hard sets of 8-12 and 3 x 3
i really dont understand your approach.