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Find out the MAXIMUM you can possibly bench right now (once), find out what 60% of it is, then do sets of 10x4 3 times a week for 3 months.
After three months, move up to 80%, same deal.
2 months later, move down to 70% with sets of 15x4.
1 month later recalculate your maximum and start over.
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Shazbot
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