Technique and form. Chances are that you can easily improve both, which will allow you to move more weight. That requires work of its own but you will be able to press more than you can at the moment if you have someone go over your technique with you

>deload
I hate to be the bearer of bad news but based on points 2 and 4 there really isn’t much point in this and it’s time wasted. You should, however, have a solid week off exercising (anything involving weight) every eight weeks

>>77057108
>I need to the following constraints:
>1. I only bench twice per week (this is for shoulder health and saving time)
>5. I'd rather not do more than 5 working sets per session.
>for some reason it's impossible to do one working set six days a week, which is actually lower volume than 4 sets twice a week

>>77057108
Workout :
1rm bench/dynamic bench
Then high volume pecs and rear delts/tris and rows/shoulders

Rotate between bench rm/dynamic bench etc
Change exercises you stall on to similar ones (bench-close grip bench - wide grip bench - reverse grip bench-bench etc, bb ohp-db ohp-btnp-bb ohp)
1-2 days between bench workouts

>>77057108
Add in some overload work with a bench block or slingshot. Get your CNS accustomed to heavier loads.

>>77057108
>My 1RM on bench press is currently 225 lbs.
mine is probably a bit higher but this IS my pb so far. I'm just gonna do 2x5 strength sets per week, medium grip, followed by wide bench for chest and maybe knuckle push ups for triceps

>>77057108
I started working out in like October (benching once a week) and I got 165 for 6 pause reps last week so am pretty happy :P (bw 150)

I got from 225-315 by doing 3x5 and adding 5lbs with some tricep extensions and overhead presses once a week. This shit isn't complicated. These questions pop up because noone does SS anymore.

>>77057108
I'd do a "bodybuilding block" like just go nuts for a few wks and heavy at the beginning of the wk until you need a deload. My bench sucks ass right now because I'm doing bench 3x and incline/ohp 3x either or. Sick size gains though and I need to take a long ass deload to get numbers up but ohp is going way up.

>>77057108
>+80lbs 1rm calc in 1yr
5 sets of 2-4rms 3x/wk 6wks on 1 wk off, widegrip pure chest barely any arch. Legit failing reps, roll down or dump pl8s. Nowadays doing more conventional bench without going all out on volume.

File: SS and GOMAD.png (2.7 MB)

2.7 MB PNG

>>77059191
I wonder why

>>77057108
Bench 2-3 times a week and increase the weight when you can. It’s that simple. Also you need to eat

>>77057108
Based DUP.
I go with same weight in Strength day but lees reps
3x3
3x4
3x5
Deload