for bench you would use 8 or 9 sets of 3 reps. the reps being done as fast as humanly possible. take the weight out of the hooks, take a breath and bang out 3 reps in under 3 seconds on one breath.

My average is about 2.7 seconds for 3 reps when using a combination of bar weight and bands that equals 260 to 280 at the top of the movement. I use 9 sets of 3 reps, 3 close grip, 3 medium grip and 3 wide grip. 185 lbs bar weight plus 75 lbs of band on close, then add 10 lbs each grip change till done.

B.