Normally I am weak off the chest. I have made improvements by using paused benches , so now my new weakness is mid-point. I am still using pauses in the bottom position. .I could press out my PR 130kg but it took an awful long time.
Hopefully these eccentric/overloads 110% lowering will do the trick for another 10kg to hit 3 plates.
I am switching to Westside style for the upperbody , with the bench throw chucked in too.
Dave Tate is recommending 30-40% 1RMX for two cycles on Bench . It seems awfully low and not too different to bench throws which are at 30% of your max.