back in the gym after a year

[watevrpal]

my stats are this
6 ft 2 215 lbs around 17%bf

i havent lifted in around 2 years or so. now i am going back to the gym and man has my bench dropped like crazy. i can only do 135 x10 for 4 sets. then i do some push up 4 sets of 20. once upon a time when i was working out i could bench around 275 for a 1 rep max. work out with 205 to 245 for sets. i am on my 3rd week of my 4 day a weel workout. twice a week mucle group plan.

i seem to be getting weaker as the weeks go on. my first day in the gym i was benching 185 now it just about kills me to even try. could use a little help with a plan and some ideas? what is the best way to increase bench. thanks wolf

 

[al420]

http://www.elitefitness.com/forum/showthread.php?t=484815

Try the above thread. I personally like Madcows site. He lays out a program for Squats, Flat Bench, and Deadlifts - and how to increase weights weekly. You won;t be doing 10 reps of anything as that is not how you get stronger or bigger. Read his entire site and pick a program - get on it as soon as possible. With your extended layoff you should be able to gain strength like your 18 again. No joke.

Are you squatting currently? Deadlifting? What is your diet like?