Boost Your Bench Press
If you are a lifter with a bench press max stuck somewhere above 185 pounds, I want you to run this approach every 2 to 4 weeks for a while.
You will be performing 2 chest/bench press days per week. The main exercise you will use during these days is the bench press. Add in a slight amount of assistance work based on your recovery abilities. Get in at least 2 complete days of rest before trying your second workout of the week.
Rest about 2-4 minutes in between each set. No more, no less. You will start off with three 5 rep sets, then proceed on to three 10 rep sets. Once you are able to perform 3 sets x 10 reps without failing, you will finish off with a max rep set. If you fail to perform 3 sets x 10 reps, do not attempt set number 7.
So to recap, here's the plan:
Sets 1-3: 135 pounds x 5 reps
Sets 4-6: 135 pounds x 10 reps
Set 7: 135 pounds x max reps, only performed once you are able to complete sets 4-6 without failing