Another programming tip to consider would be to bench press two times per week. I really have to twist your arm to get you do that, right?
One day can be a “heavy” day where you perform more traditional strength-based set/rep schemes. That can be 5x5, 4x6, or working up to 3 to 5 sets of challenging singles and 90 percent of your one-rep max (that one's for more advanced lifters).
On your second day, however, you can perform more repetition or “technique” based set/rep schemes where the focus is insatiable attention to detail on technique.
I’m a firm believer that most guys fail to get better with their bench press because their technique sucks. They often go too heavy, too often, and end up missing reps week in and week out.
On “technique day,” the idea is to purposely go lighter, using a load that’s around 55 to 75 percent of your one-rep max, so that your technique is impeccable.
An example may look like this:
Heavy Day
Week 1: 3 sets of 5 reps at 80 percent of your one-rep max, resting 90 to 120 seconds between each set
Week 2: 4 sets of 4 reps at 83 percent of your one-rep max, resting 90 to 120 seconds between each set
Week 3: 5 sets of 2 reps at 85-87 percent of your one-rep max, resting 90 to 120 seconds between each set
Week 4: 3-5 sets of one at 90 percent of your one-rep max, resting 90 to 120 seconds between each set
Technique Day
Week 1: 6 sets of 3 reps at 70 percent of your one-rep max, with a 45 to 60 second rest
Week 2: 8 sets of 3 reps at 70 percent of your one-rep max, with a 45 to 60 second rest
Week 3: 10 sets of 3 reps at 70 percent of your one-rep max, with a 45 to 60 second rest
Week 4: 5 sets of 3 reps at 75 percent of your one-rep max, with a 45 to 60 second rest
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