Chest workout for strength?

[NBAfan#21]

Hey guys. I was looking for a god chest workout to gain primarly strength and some size too. Currentyly im doing a workout to increase my vertical in the VJB (vertical jump bible) so i have exercises such as squat, lunges, deadlifts, etc. But i also need a workout to get a stronger and bigger upperbody. My main short goal term is to get my bench press from 210lbs to 225lbs. Any advices please?

 

[Tblock1]

Well I just finished the smolov jr for bench, and I started with a max of 210 bench. I haven't maxed out again, but I'm pretty sure I can get 220-225 now after 4 weeks. Not a bad increase!


Here's what the smolov jr looks like, however I would lengthen it to 4 weeks instead, ie take the saturday workout and move it to Monday of the next week. Unless you're on steroids I think there's no need to bench 4 times a week. The smolov jr worked very well for me and I feel much stronger than I was before.
Week 1 (SETSxREPSxWEIGHT)

Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%

Week 2

Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs

Week 3

Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

 

[NBAfan#21]

Thank you man! Do you know if it is possible to add some exercice for biceps,back and shoulders with this routine or should it be done by itself?

 

[Tblock1]

Thank you man! Do you know if it is possible to add some exercice for biceps,back and shoulders with this routine or should it be done by itself?

Well right now I am doing a squat routine, deadlifting once a week, and everything as normal. Just beware of signs of overtraining if you are not used to the volume. Can't wait to max out myself, hoping for 225 bench.