I'm 29yo, 6'0, 180lbs at around 19-20% bf...not bulking or cutting currently...my 1rm on the bench is 235lbs..squat is around 225lbs (started squatting somewhat late but working on it and making decent gains)...and deadlift is 325lbs..
here's what I did during my last bench workout...I work out alone at home in my power rack
135 * 4 warmup
185 * 1 warmup
205 * 3
210 * 3
215 * 3
220 * 2
225 * 1
After this I had absolutely nothing left..I put on 210 and couldn't even do it once..This is pretty much the kind of bench routine I do every Saturday, which is my bench day...i workout 3 other times during the week(leg day, back day, shoulder day)..Since I'm using extremely heavy weight with low reps on bench day, I usually have nothing left to do close grips and inclines, but once in a while I'll sneak in a close grip bench/incline bench day during the week.
My primary goal is strength...my bench numbers haven't really increased in a few months..Do you guys have any suggestions on how I might alter my bench routine(weights/rep scheme etc) to get better results? Thanks in advance for your help.
Here's my full routine just in case you were wondering:
4-5 sets of squats, 6-8 reps.
4 sets of leg extensions(8-10 reps)
2-3 sets of SLDLs (6-8 reps)
4-5 sets of military/push barbell presses(5-6 reps)
3 sets of upright barbell rows (6-8 reps)
2 sets of lateral DB raises (8 reps)
2 sets of front DB raises (8 reps)
4 sets of conventional DLs(4-6 reps)
3 sets of barbell shrugs (6 reps)
3 sets of bent over barbell rows(6 reps)
Also, I do pullups about 3-4 times a week not during my workouts. I can do about 4-5 sets of 5 pullups, and am doing them pretty often so that I can do 10+ pullups asap.