Bench press

[JesseCole3]

My current 1rm on bench press is 405. I'm 5'5, 220lbs and I'm 30 years old. Any recommendations on programming for the bench would be greatly appreciated as I have no idea where to go from here. Thank you.

[AndrewLewis]

What has worked well in the past?

[JesseCole3]

I actually have never had a set program for it. But I'm thinking it may need some more advanced programming now. It tended to just keep going up no matter what I did.

[AndrewLewis]

You need to get some organization to your training then. Linear progression is a good starting place, then get more advanced from there.

[JesseCole3]

Where would you recommend starting ?

[AndrewLewis]

Something you can do for a manageable 3x5. I can't tell you the number online. I'd have to see it in person.

[J. Killmond]

You need to get some organization to your training then. Linear progression is a good starting place, then get more advanced from there.

He means the novice program, as laid out in Starting Strength: Basic Barbell Training, 3d edition:

Starting Strength: Basic Barbell Training, 3rd edition (Current Revision, Paperback) – The Aasgaard Company

Even though you are strong, it's the right place to start:

Who Wants to be a Novice? You Do | Mark Rippetoe

[JesseCole3]

So maybe starting at 275 for 3x5 would be reasonable ?

[AndrewLewis]

I would work up to a moderately heavy set of 5 and then do another 2 sets.

Maybe that's 275 for 3x5. Just based on a 405 1RM, I'd say 275 is probably a little light, but that might not be a bad idea.