what's your 1RM? once you find that out, go for 50-60% for 10 reps. you could go for 70% of your 1RM too but with longer rests in between sets.

only 220lbs. strength because i'm working towards my first powerlifting meet next year.

i'm training in canada and i'm referring to one of the leagues that i've had the opportunity to see which happened to be the league that people with downs syndrome participated. and this was referring to your deadlifting thread btw.

you don't need a partner. you need a rack with pins/arms so that you can attempt your 1RM and fail safely.

i am malaysian. i'm just temporarily located in another country that's all. yes, i know bodybuilding is very much the vocation of most gym goers back home. when i'm back home, i'm usually training at the gym rakyat in taman maluri which has a lot of bodybuilder type guys.

anyway, we're straying off topic.

back to bench press technique discussions.

juicing doesn't mean that the person 'cheated' or is 'bad' unless he/she participates in a league/competition that doesn't allow juicing (but they have drug tests for that).

it's up to the individual but a caveat which probably has been said a million times here before, juicing doesn't automatically makes you 'big'. these guys still put in a lot of work to get big.

again, straying from the point. back to bench pressing.

it depends on the purpose of your bench. if it's to lift the most weight possible then choose more arch with knees pointed down at an angle with your feet tucked close to the bench behind your knee. as alien9 mentioned, the bigger you arch, the shorter the range of motion is. this position also emphasizes leg drive during the press.

if you're hurting your lower back, you are probably not setup correctly though a little discomfort in that region is common because you're setting up your body to be as tight as possible. if you feel a sharp pain then there's something wrong with your lower back and should get it checked out. with sufficient stretching, your back will get used to this.

i think even if you bench for bodybuilding purposes, you would still incorporate a slight arch because your body would end up being more stable supporting the load through your upper back and glutes rather than between your upper and lower back.

agreed. using the smith, you might have the bar traveling up and away from your wrist if you were to tuck your elbows to your sides since the bar is strictly moving in one plane only.

you should not literaly tuck your elbows to your sides but the movement when you are lowering the bar feels as though you are pushing your elbows to your sides.

there are a number of resources that will tell you to 'bend the bar' and that is exactly the movement that you want while pressing.

not necessary to deload as this is looking to be around 70-80% of your 1RM only. usually the cause is not enough sleep. other reasons could food intake, maybe you weren't regular enough.

i wouldn't worry too much about it. rather than get mad, save that intensity for next week and go back in ready to hit the weights. you have to understand that having an off week is bound to happen

you'll know yourself better than anyone else here so make a note of this in your journal and list the possible reasons you underperformed that week.

only once a week because bench press day is only for the bench and any accessory work that will help improve it for me.