Quote:
Originally Posted by KC native
I do 8 reps with 135 on the bar and a really narrow grip.
Then I do 5 reps @ 205 after 60 seconds rest.
Then I do 5 reps @ 215 after 2 minutes rest
Then the 225 sets after 2 minutes rest.
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are all your sets 'narrow'? I don't think you need the 205 & 215 sets if your getting at least 5 with 225 now. What does your programming look like & how many days per week are you hitting flat barbell bench?
example of how I would lay it out..
Warm Up 5 x 95
Warm Up 5 x 115
Warm Up 3 x 145
5 x 175
3 x 200
AMRAP x 225
If you are feeling good run some extra triples with a spotter..
235 x 3
245 x 3
260 x 3
270 x 3
If you dont hit 3 reps, you dont go up.
Finish bench workout with a few sets of 175x AMRAP. Maybe some tricep work and get out. This is if increasing bench is your priority. If chest aesthetics are your goal, theres no reason to BB bench over DB's & pec-dec machine. This is kind of how JimW sets his press days, but this changes depending on your entire plan & programming.