Bench prep. workout.

200 175 155 140 90 second rests between sets. Sets to failure.

You could use whatever weights best suit you, I just used 140% of my weight as
the first set and then went from there, basically down to the weight I would use
in an open STREND if I weighed in at 142 (140)

I did 10/15/15/15 really had to dig for that final set.

A few weeks back 23 reps for 115% of my weight, so I am pretty sure I could hit
35-36 reps of bodyweight.

Anyway, to tone this workout out down, just try 3 sets at first, maybe 10lbs
over your weight, then your bodyweight, then 10lbs under.

Women: 70% of BW 1st set, 60% 2nd set and 50% for a third and final set.