Originally Posted by muscle_g
If your max is only 145 all I think you need to do is bench and get stronger at benching. Forget about floor presses, board presses ect. For raw lifting I feel 2 sets of 6 and 1 drop set of 8 reps has worked out really good for me. I have my training partner on this rep scheme and he is making PR's as well.
Some key muscles to strengthen for bench
1. Chest(after bench do either flat DB Bench or Incline DB bench for high reps)
2. Triceps(the stronger they are the stronger your bench will be)
3. Shoulders(these are one of the main muscles in bench, especially work the rear delts)
4. Lats/Upper Back(your back along with chest is what gets the bar moving from the bottom to lockout, do your rows in the same plain of motion that you bench with)
Very good advice!
Bogdan Petia Sarac - Must keel moose and squirrel
Cancer Survivor - 7/21/10
Benchmark 5K time: 27:45 (3/5/11)
It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)