My bench press is going down and I need advice for a new workout to get it back up stronger than it originally was. I went from doing 10 reps on my first set with 165 to doing it about 15 reps in about 3 weeks. I worked on my chest every Monday and Thursday. My workout consisted of:
Bench Press 5 sets 165lbs as many reps as I could do every set
Military Press 5 sets of 110 lbs 12 reps each set
Butterflies (dumbell flyes) 5 sets of 45lbs in each arm as many reps as I could do every set
Dips 4 sets of 10 reps with no weight and 1 set of as many reps as possible.
But recently I have dropped back down to being able to do 165lbs only about 12 times on my first set and my chest feels like it has shrunk.
My max bench was at about 240lbs, not sure what it is now but I would be very lucky if I could even do 230lbs now.
I have taken a break from doing any kind of chest workout for about a week except for doing about 5 sets of close grip pushups for 20 reps. I plan on starting back soon and need some advice on what I should do to get my bench press back up.
Currently I am planning on starting over with doing this routine every Monday and Thursday:
Bench Press 5 sets of 145lbs as many reps as I can do every set
Military Press 5 sets of 110 12 reps every set
Behind Neck Shoulder Press 3 sets of 90lbs 12 reps every set
Butterflies 5 sets of 45lbs as many reps as I can do every set
Close Grip Pushups 5 sets of 20 reps ever set
Any advice on any other routine that might be helpful?