Thoughts on my bench routine from you benching pros ...
So when I bench, I'll do a warm up, 3 sets of the same weight and a cool down. Strech and rest a few mins between reps.
Warm up/cool down is always at least 10 reps of 145lbs,(can get to 20 or 30 reps). I'll start at a weight of say, 185lbs and I'll do 3 sets of 5 to start but maybe I'll get 3 or 4 reps the last 2 sets.
I stay with that 185lbs and after 2 or 3 months I will be doing 3 sets of 10 reps. Once I can do 3 sets of 10 (with no spot), I go up in weight 20lbs to 205lbs. Now I start back with 3 sets of 5 again and stay with it, again, until I can do 3 sets of 10. Again I'll move up 20lbs to 225lbs and the reps drop back down again.
This process will repeat depending on how much I hit the gym but the most I ever got up to was 3 sets of 5 at 275 and a single max of 300, (shoulda just tried 3 plates!)
I am 5' 9" - was about 170 or 175 at strongest (some years ago). Right now I'm like 155lbs and not working out though