315 (9) reps is no slouch. I assume your one rep max is around 375 and you're trying to hit 405??? I chased the 4 plate dream for a while but never did it. If you're working out solo try using heavier weights when working out biceps and back. Negatives are the best way to get your bench up but if you're working out alone that's impossible. Another tip is to drink lots of water throughout the day and hit the gym hydrated. Also, maxing out every other week increased my bench and gave me a chance to feel heavy weight that I wasn't used to handling. Everyone has diffent opinions and I don't know it all but I do have some lifting experience. I placed in a couple of powerlifting events in Louisiana and Texas. Personal best bench at an event was 385 and I weighed in @ 171lbs - 395 best gym bench. That was 10 years ago...I'm heavier and weaker now. Shoulder problems forced me to quit lifting heavy.
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