7 weeks to improve my bench

>>39450582
run smolov junior

>>39450582
Who's that?

>>39450599
https://www.instagram.com/ohlydiagraham/
Also my friends gf
>tfw single

keep your working weight at 70-80% for two weeks while going heavier on accessory exercises such as weighted dips, flies, cable x-over, and so on.

every 3rd week go for 90-95% of your max weight for 3 sets with reps until failure, you obviously need a spotter for this. rest for a considerable amount of time and then hit your accessory exercises at 50% weights for 5 sets with reps until failure

been doing this for three months and jumped from 180 to 230 max. note i swapped out my barbell bunch for dumbbell for the first two months

>>39451500
So each week how often will I be benching? Especially the 3rd week.

>>39450582
I go up 5 pounds in working weight every second push day. Which is once a week. I get massive breaks inbetween workouts due to work but when I am on a roll I do something like this.

I do
A
Bench
OHP
Weighted dips
Lat raises
Pushups with varying grips

B
Same thing but incline

I was at 175 for ohp and 90 pounds for dips (3x10), but a little fear made me drop the weight and do everything but bench really really slowly and with more reps.
Last time I ohp'ed I did 140 x10 and each rep lasted like 5 to 7 seconds.

My incline I stopped increasing weight so fast and am just trying to do 230 for more reps.

Flat is 245 3x5.

I always try and squeeze another rep out if I can feel it.

It seems to be working. Basically work on everything that could help with bench and it should go up naturally. You focus too much on bench and yes it will go up, but your other lifts will be left in the dirt.

Also be sure to train biceps too for a safe descent of the bench. Not isolations, but a solid row or chins should suffice.