I've been training for my Dept of Corrections test for 2-3 months now and I have increased my 1RM bench from 185 to 210. But I need to bench 96% of my 250 lbs. which is 240 lbs. Any help? I am currently doing 150x4 - 180x3 - 180x3 then I go and try 205-210 for one rep. I can usually get it.
Also, I just found out the test is on a Smith Machine..... Do I shift and train on the Smith Machine? Stay with free weights? I usually combine flys and dumbell bench with my bench. Any programs?
I am currently taking a GNC thermogenic and JUST started taking protein again at about 60 grams per day.
ANY help would be appreciatted. Thanks all.