You choose a weight that you can do five times. When you feel relaxed when you do five groups five times in each group, you can try to increase the weight of the last group in the next training and grasp the increase range (this is very important, I usually add five kilograms and five kilograms). When the next training (adding the last group) is successful, the weights of the last two groups can be increased in the next training. If it fails, the last group will be added in the next training. take for example
A person's 5rm is about 80% of his limit weight. Your limit is 90kg, multiplied by 80% is 72kg, if you choose 75kg as the training weight.
The first training: 75kg for five groups and five times (I feel very relaxed and decided to use 80kg as the training weight for the last group in the next training).
The second training: the first four groups are 75kg five times, and the last group is 80kg five times (so there are two results)
(The first result: success) The third training: the first three groups were 75kg five times, and the last two groups were 80kg five times.
(Second result: failure) Third training: The second training plan (75kg for the first four groups and 80kg for the last group) is still implemented.
Step by step, you can do five groups of 80kg five times, and then your bench press level has risen to a higher level!
In fact, the most important thing is to grasp the timing of aggravation, which depends on your own experience and reality. You can't rush, take your time. This method also applies to squats.
I wonder how the landlord did bench press. If you are a strength lover, I recommend weight lifting bench press with barbell in the upper abdomen (upper chest) and elbows close to your sides. When bench press, make sure that the barbell is straight up and down, without hitting the chest or rebounding, and the buttocks leave the bench press. You can familiarize yourself with the action with the empty bar first. This bench press can better improve the strength of triceps brachii (the muscle strength that plays a decisive role in heavy bench press).
If the barbell bends, I don't know which way you do it. I don't think it's better to use a special curved stool (as if it is available in the gym) to quantify without borrowing. Recently, on the upper body intensive training day (I wrote it myself, which may be called flexor training day), one of them was to make crank barbells with curved stools, two for each group (at most, two for each group), and made several groups (more than five groups). The interval between groups was as good as recovery (about one minute). I think you can choose a weight of about 5rm, because it can ensure the training amount in a limited time, and it is also a heavy weight training (5rm is about 80% of the limit weight). In fact, you can also try the final grouping weighting method of 5 times 5 at this time. it wont hurt you to try it I haven't tried it yet, but the weighting range should not be too big. The addition of 2.5kg may be ok.
If you want to improve the hard pull, you don't need to practice hard pull, because the back is not easy to recover after hard pull, and incorrect movements may lead to injuries. Even if there is no acute injury in a certain training, it will lead to chronic injury in the long run. Make sure that the bar of the barbell is close to your body when you pull hard. Squats and weight-bearing stools behind the neck can be used instead of hard pulling. I basically didn't practice hard pulling, but I used squat (Olympic Squat) instead. I believe that with the improvement of squat, the hard pull will also improve. As an auxiliary training, I will train my hand's grip strength on the upper body pull training day. Squat has been mentioned above, and the last group of 5 times 5 weight method is also ok.
I am a power lover and a novice with only a few months of training experience. Please forgive my shortcomings! I hope I can help you!