Ok I was doing some reading and I found this:
http://www.building-muscle101.com/best-repetition-range-to-build-muscle.html
Now basically what it says is if your flat bench 1RepMax is 205 then do this workout-
warm up set-20 reps at 40% of 1RM so 20x100 pounds then rest 1 min
1set-12 reps at 55% of your 1RM so 12x115 pounds then rest 1 min
2set-8 reps at 65% of your 1RM so 8x135 pounds then rest 1 min
3set-8 reps at 75% of your 1RM so 8x155 pounds then rest 1 min
4set-8 reps at 85% of your 1RM so 8x175 pounds
Then next week do the exact same thing with same weights and shoot for 9 reps on your 4th set at 85% of your 1RM so 9x170 pounds, then next week exact same thing but go for 10 reps on 4th set, etc until you actually make 12 reps at 85% of your 1RM so 12x175 pounds.
That should increase your 1RM from 205 to 230. Then once you can get 12 reps start over and do the same exact weight and reps except for add 15 pounds to the 4th set so your doing 8x190 pounds with the goal of moving up to 12x190 pounds so your 1RM has increased again.
Now for the questions: If you can do 8 reps at 170 pounds on set 4, then why only do 8 reps on sets 3 and 2 when obviously your able to easily do 8 reps without failure on those 2 sets?
Second question: I take it this is just the beginning part of your workout (since its a compound movement) that will be the flat bench version of your workout and the rest of your workout would be included after so that you can get in the volume needed for hypertrophy since this is obviously a strength training exercise.
Third question: When you finally reach the 12x175 pounds on your 4th set and start over...why not increase all sets by 15 pounds instead of just the 4th set??
Whats your guys thoughts on this?
I am really hoping WarpedLifter will chime in here and give his opinion since strength training is his specialty