I'm not near as tall as you, madman
![Shocked :shock:](./images/smilies/icon_eek.gif)
I'm 5'11" and 240lbs. And I'm a high rep man myownself! My lifting partner is the one rep guy, he's 5'9" and 270lbs. We use a fairly close grip on our 'wide' grip bench press, little fingers just touching the power ring on a Texas Powerbar, about 23" between our thumbs. Our close grip is about 16"-17" between thumbs.
It was only about 3 years ago that we learned that to build a bigger bench (something that has been tough for me) that we needed volume. The exact opposite as squats and deads which need 7 and 14 days rest respectively. Once we cranked up our volume our benches started going up. Its kind of hard to explain in just a few paragraphs but we use the 6 week Russian cycle quite a bit, and by the way, everything we do is 'raw', we don't like all the gear PLers today use. A low volume day in the close grip would look somewhat like yours, bar for 20, 135x20, 225x25, 275x15, 315x10, 350x5. But the russian cycle has us benching 3X per week, 2 heavy 1 light 1 week, 2 light and 1 heavy the next and so on. Working on percentages and not more than 6 sets of 6, very heavy.
In my early years my elbows complained, but in the past 10 years no problem at all
![Confused :?](./images/smilies/icon_confused.gif)
Don't know why. We generally tend to do close grips and heavy dips for a year or so and then regular bench and militaries for a year or so. I don't like to bench as often as my partner so much of the time I'll just do a couple singles every now and then after close gripping though it always feels a bit odd. A couple weeks ago I surprised myself and handled a 430 single after my heavy CG's I still squat and deadlift though more front squats and TBDL's, I do very little single joint work instead focusing on compound work instead and that saves my elbow joints and knees.
I agree that folks here would benefit beyond their wildest dreams if they were to start lifting. I've trained folks in their 70's and they are only held back by their brains, not their bodies for the most part. Good to talk weight lifting with you, madman! BTW, how old are you?
22
"Yes, we did produce a near-perfect republic. But will they keep it? Or will they, in the enjoyment of plenty, lose the memory of freedom? Material abundance without character is the path of destruction." - Thomas Jefferson