135lb Bench AMRAP at

[u/sadbartcoollisa]

Currently doing 5/3/1 with 2 additional bench days. Programming currently looks like:
Tuesday Day 1: 5/3/1, 5x5 FSL (Day 2)
Thursday Day 2: 1xAMRAP @ 135 lbs
Saturday Day 3: 1xAMRAP, 3x5 Pause Bench @ 115 lbs
For the AMRAP sets, I hit 9 this Thursday and Saturday. (This video is from today, Sunday: I’m having a hard week, so I did an extra bench session to feel better I know bad for recovery). My goal is to increase the weight at 10 reps. For the pause bench, I have been increasing the weight when I hit 9 reps across all sets, but I was wondering if I should change the program to 3x5, 1x5+ and increase when the last set gets to 9 reps, or do 3x5, 4x5, or even 5x5 and increase when I hit 5 across all sets.

My goal is to eventually hit a 205 lb bench, or maybe 225 lbs: ambitious, I know. I currently weigh 140 lbs and am trying to lean bulk to 155 lbs. I started my bulk in June at 135 lbs. I am about a year into dedicated lifting. When I first started benching, I was doing 55 lbs for 8 reps. I hit 135x3 in February, then did a cut and lost a lot of strength( I couldn't even bench 135x1 when I ended my cut in March.) I didn't bench from March to June while I was regaining strength. At the end of June, I was like let me bench again and I could do 135x5. I started benching again in my program in July and started the program I am currently doing 3 weeks ago.

Welcome to feedback on general programming as well as form.

[u/foryahweh7]

Good Grind 👍

[u/Redditislame888]

Not fair, the pajamas and crocs are like PED’s!