Back when I was 220 I'd work my way up to 330 while pyramiding up in weight. I worked out alone so I never had a spotter so I never really maxed out.

my bench press workout:

135 lbs- s ets of 15 reps to warm up
185 10 reps still warming up
225 10 reps
250 8 reps
275 6 reps
300 3 reps
330 1 rep
then down
250 4 reps
220 10 reps
135 20 reps

then incline bench:

180 10 reps 3 sets then off to the pec deck for high rep light weight concentrated movements.


and yes, I had no problem riding a 5 1/2 hour century on a bicycle.

Doesn't show all the equipment I had but an idea. Squat rack on the opposite side of the room.


IMG_4718 by gulpxtreme, on Flickr


IMG_4717 by gulpxtreme, on Flickr