Originally Posted by Ryano
BTB, in my opinion, working with 70%-80% 1rm will get you nowhere. If you want strength gains, you need to go >%100. I overload over %100 almost every heavy bench day. I don't think your shoulders could handle this more than once a week. Mine won't.
I'm not focusing on 70-80% work, and haven't for quite some time. I've been working over 100% for the last 6 months, 3x a week. Right now what I am doing isn't working well so I'm merely trying to add some rep work at 85% to this mix, as well as some tricep and bicep assistance work.
I have no plans on setting supra-100% work aside. I'm simply trying to drop the frequency to 1.5 times per week while adding in some 85% benching reps as a semi-moderate day, and some tricep assistance reps. The 85% bench reps are all paused reps.
My gym bench max last August was 365. Since that time I've performed probably 150-200 singles at or about 365. Most of them at 405+.
I just wanted to make sure I addressed the point of 100% because that's been the cornerstone of my training since August of last year. My only goal now is to continue to use it while tweaking a few things, such as doing more tricep-centric work and adding some bicep work.
I can't board press at home very well with my current setup. It isn't an option, so I use the Slingshot which allows me to work up to 450-ish, which is up to 60 pounds over my 1RM.
I appreciate all the feedback in this thread by everyone. I don't pretend to have all the answers. Just hoping to make some minor adjustments and dial a few things in.