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What's up my dear bench pressing, squat plugg wearing, melanin rich amigos I'm looking for a routine advice in terms of progress on bench press.
My 1RM is 120kgs, my goal is to reach 140kgs.
Here's my weekly routine
Mon: FBP pause press 10X50%, 55%, 60; 8x65%
Wed: 8x55%, 3x62,5%, 2x75%, 1x85%, 1x90%, 1x95%, amrap 70%
Ibp 2x10 reps
Sat: FBP 5x5 @ 70, 80, 80, 85, 85%
Ibp 2-3x8
Pec Dec 2-3x10
What should I change? Do I train too much/less, to light/heavy?
What were your key to progress?
I'm 39, 6"0, 102ish.