Ahh I see, so if i wanna just do something simple for hypertrophy... could i just do something similar to first set last and do one breakdown set on bench or a couple sets of dips after press stuff? Or perhaps going amrap last set of assistance. Not to failure obviously. I just switched to 5's per your advice on floor presses today. I don't wanna sound like a newb, but well..here it is.
I normally just try to keep strength training simple, i do some extra hypers and some hip work (i just superset leg raises with abduction) Otherwise I think practice takes care of the rest ( jiu jitsu, muay thai) Ground work and hitting the bag is conditioning for my muslces for the sport I think.
PS, I am getting stronger and much faster on a regular basis. lovin it