hm, well you should not always do 3x3. A lot of guys I know that powerlift will go someting like reps of 8 for 2 weeks, then reps of 6 for 2 weeks, reps of 5 for 2-3 weeks then go down to sets of 3 and even two for an additional 2 weeks. also, my one buddy that powerlifts will do incline first from time to time since incline hits the chest better than flat bench. i also think its very important to train heavy with shoulders. I would say no lower than 3 reps tho for BB military press. make sure you still train heavy with back and triceps too. Ed Coan once said "you're only as strong as your weakest link", and that goes for bodybuilders and powerlifters. and im assuming this record is for a paused rep? if so do not always do paused reps. only do paused reps about 5-6 weeks before a comp, but training changes a lot come comp time. I would add in some chains from time to time too. I also think you should do paused reps on incline come comp time. a lot of guys have told me not to do this just b/c it doesnt really help. I say b/s. I've never entered a comp but I was gettin ready to max out and about 6 weeks out i started doing paused reps for incline and my flat bench for paused reps skyrocketed. I hope all this makes sense. here is something that i did when i was getting ready to max out.
regular schedule flat bench - several warm up sets then 3 working sets of 8 reps. then, as i said before every 2 weeks go down in reps. incline bench - 2 warm ups then 3 working sets of 8 (i never go below reps of 5 in incline, comp or not) close grip bench - 2 warms ups then 3 working sets of 8 (same as incline, no lower than 5 reps)
i also would do dips on shoulder day along with other tricep movements. you have to remember that back, shoulders and triceps also play a roll in flat bench.
6 weeks out flat bench - several warm ups then 3 working sets of 5 (all paused) incline bench - 2 warm ups then 3 working sets of 7 reps (paused) close grip bench - same as incline
what I would so is reps of 5 in flat for 2 weeks, then reps of 3 for 2 weeks. after that do one week of 2-3 reps. then, one week out do 1-2 reps. as for incline it would be 7 for 2 weeks, 6 for 2 weeks, then 5 for 2 weeks. close grip is same as incline. this worked wonders for me, so dont quote me on all of this.
also, sometimes sub chained flat bench for flat bench from time to time. i personally didnt use them much but the powerlifters i know of will normally do them after their working sets in flat bench. so they would go flat bench, then chains and then incline and drop the close grip. a lot of this depends on your body, it can work great w/ me but not so great w/ you. you never know. sorry if you already knew most of this, im just giving everything i know. |