I train with a westside template and have been for a little over a year.
ME exercises are usually Close grip bench, regular bench, 1 and 2 boards.
Supplementals are some kind of press, usually 5-10 reps. Right now its floor presses and overhead presses. If I am doing 3x8 floor presses I will attempt to add 5 pounds for the last set. Ex. week one 135/135/140 week 2 140/140/145 week 3 145/145/150. If I fail I reset the next week with new rep/set scheme, different grip, add a set of chains, whatever I decided.
DE bench is done as a 4 week wave. Mostly all straight weight, allthough I recently started using one pair of chains. The chains come off for 70% and above.
Week 1 8x3@60%
Week 2 8x3@60%
Week 3 8x3@60%
Week 4 8x3@60%
No ME bench this week
Lately I would watch my bench vids and be surprised at the speed of the lift, as it feels much harder than it looks on video. Am I someone with a lot more speed than strength? My bench progress sucks and at the rate I am making progress it seems like I will be totally platued within a few months.
So what I am looking for is critique in both my training and my bench form. Thanks for your time and help.