here is the deal guys, never been a big bench presser, always struggled with it.
about 6 months ago was the strongest i have been at bench press, got 295x4, 315x3, good form, little bounce off the chest.
don't know what has happened in the last 6 months. strength is slowly decreasing, i haven't been following a program, and was working out by myself so didn't have a spotter, now i am good for 275x3
I only work chest once a week by itself, i need a program that is going to boost my bench press strength up. I am doing fine on my deadlift and squat which is what i am worried about most, but gotta get the bench up.
I am not looking for a program where i do chest twice a week, cause like i said, leg day and back day are more important my routine looks like this
any help/advice is greatly appreciated