![Low-Volume OHP & High Volume WG Bench..Moving Toward a Solid Secondary Pressing Day [165x7 on Secondary Pressing Day from 8/13/18]](http://elitefts.com/cdn/shop/articles/supplemental-strength-043014_5dedf8d3-e096-4b46-b7c9-b2c9dc1dcb63.jpg?v=1761796793&width=616)
..My bench has progressed best when I have a secondary bench day focused on higher volume and reps. Right now my goal is to do a few waves of OHP to built that up to an acceptable number again, then transition that to a more bench-specific movement such as close grip incline bench. I pretty much do my few basic prescribed sets of OHP then go to wide grip bench which has been slowly increasing weight with 25-30 rep sets..
Secondary Pressing Day from 8/13/2018
A1. Band Pull-Aparts - 4x20
A2. Pushups - 4x15
B. OHP - Top set of 165x7 (3+ week) - 1 rep increase from last wave
C1. Wide Grip Bench - Top sets of 2x25
C2. Chin-Ups - sets of 10 in between sets of wide grip bench
D. Dumbbell Shrugs - 3x20
E1. Tricep Pushdowns - 3x25
E2. Bicep Curls - 3x12
