Figure id throw up a journal of my bench workout today. Goals are more strength oriented with a bit of hypertrophy in there (cause i wanna look like Blaine). I always start off with my main movement of the day (squat, deadlift, OHP or in todays case bench), then auto regulate my hypertrophy work (usually ill do an alternative of the main movement, and then muscles that help that movement, so today was triceps).
7x1 @90% (301lb/136kg, felt really fast, going to up my bench max)
Inclince barbell bench
4x4 @ 225lbs
Incline chest flys
One arm tricep push downs