You could use the scheme here to end up as big as either the late Ken Scotland or even the huge Ralf Meuller
A means to increasing your bench to new personal bests - inspired by an article of Dave Gentles written many moons ago in Bodypower magazine.

The bench press is probably the most popular weightlifting exercise known today. It can build incredible strength in three of your main muscle areas - shoulders, arms and chest or pecs.

It is an exercise where gains can come quickly and it is, in my opinion, one of the safest of the three basic power lifts (SG - more so if done in a power/safety rack).

As long as you warm up thoroughly with lighter weights, gripping the bar tightly, lowering and raising the bar under control, then no injury should occur.

Raise and lower the bar from the nipple area of your chest for maximum strength. No bouncing. The bar is immobile at chest level and so use as much power as possible to get it aloft.

The following chart of sets and reps is one I have used for some time now. It is not my idea. All credit for this goes to our very own Dave Gentle and his excellent article in the May 1986 issue of Bodypower (Vol. 5, issue 5).

Starting poundages at 120 pounds for simplicities sake only you will soon get the hang of it when you assess your own lift and adjust it accordingly. You may have to convert pounds into Kilos of course.

Please note on the fifth workout on the chart that you revert back to the 3 x 10 reps routine commencing with the added 5 pounds or 2 kilos. From this you then follow the same pattern of sets and reps as per the chart and I guarantee you will make it to your target figure.

Workout / sets / reps / poundage
1. 3 x 10 x 120
2. 4 x 8 x 125
3. 5 x 5 x 130
4. 7 x 4 x 135
5. 3 x 10 x 125 *
6. 4 x 8 x 130…

* As mentioned in the text the pattern is repeated until the target figure is reached.