Talk to me about bench volume

Take Dan McKim's age and multiply times two = your age.  Conclusion is his workout is not for you.  

Flat Bench 7-10 day out from a T and F NCAA's I would I go to 90%x1x1x1 very explosive and fast med width grip hi on the chest -long stroke with the bar. Great for creating max speed arm strike on the ball. 3-4 days out power clean and split jerks 60-70% x1x1x1-fast compound movement bar should be flying.  

With my new program, my reps are as follows:

When I'm in my power cycle (off season or 6+ weeks between meets), I'll work up to a heavy single, then do 4 triples at 80-90% on either incline or flat bench, one or the other. The a few days later I do 8 triples with bands for speed at about 40-50% of my max bar weight. That's the extent of my bench volume and my stones have increased incredibly (albeit, so has my technique. I've gone from a 32' braemar to 38').

When I'm just working on speed and focusing on throwing tecnique (when trying to peak for a specific meet), I'm only benching once per week and it's only for speed. I'll either do flat or incline (I change it every week) and add bands with 40-50% of my max for 8 sets of 3 reps...

When I was in college, I pressed all the time ... to my
detriment. I would bench on Monday, close grip bench on
Tuesday, Incline on Thursday, and Seated Military on
Friday. These are the also the days I did some sort of
olympic clean four days a week as well. I spent 2.5 to 3
hours in the gym each day. I. Loved. To. Lift.

For all the overtraining I did then, I think it sometimes
helps me now (on a side note, I think "overtraining" is a
word used too often and too many times we self-diagnose a
bad day with being "overtrained.").

Anyways, I digress. I did all those reps in college, and
now I think when it comes to pressing, my threshold for
volume is fairly high. Now, three sets of eight on
squats will most likely put me in savage soreness mode or
severely limit my workouts for days. This, is just how
it's gone for me.

For me, when I'm trying to gain strength, I have to do
some weeks of high reps (12s, 10s, 8s) and over the
weeks, bring it down to my lower reps (3s, 2s, 1s).

Alan, as you can probably tell from my log, I'm a pretty
simple guy. I don't follow speeds or percentages. Now,
I'm not saying it's not good, I'm just saying this is
what works for me both physically and mentally.
Honestly, unless I'm competing that week, I try to do as
much weight as I can for that rep count I'm shooting for.

I have NO IDEA if this helped any, bud, but that's just
my thoughts and/or philosophy! And in regards to your
question about the correlation to presses and stone marks
... the answer is yes! Do them all!    [:P]   

OK..."board" work.... What's that?

OK... I've looked around at some guys workouts and I think that for at least 6-8 weeks of next off season, I'm going to do incline bench 2x a week.  I still don't care if my pressing number goes up, I absolutely do NOT have a pressing goal, but I care very much if my Braemar and Open stone numbers go up, and so far this year, since I've been doing incline bench, that's what has happened.

C. Smith wrote: It's benching with boards.  Youtube it.

YouTube is our friend.  Got it!! ...
ROM = Range of Motion.  Makes sense.

Alan I was 19-20 old kid who was throwing 63' plus w/shot back then should have referenced. Speed benching was a big part of my training back then. I had built very solid bench bench in the mid 400's raw and strict. I would use the 90% bench as confidence booster and get the arm strike primed.

Just use caution- you don't want a new shouder or two