I have been hitting the gym hard for 3 years or so making great gains in both size and strength. when i started back up i was benching 190lbs or so 5 times max. through the past few years ive managed to increase that particular weight to just over 350 lbs for a 1RM. i have been away from the gym for about 3 months due to different military asainments this summer. and as expected my size/strength has drastically decreased in my oppinion. i now am only benching around 330 lbs and i feel like me body is over all much smaller. where i was pounding 140 lb DB presses i am struggling with 120 lbs DB's.
to some this might not be much to complain about because it is still a good amount of weight. but to anyone who has ever worked hard to get certain weight (for me it was the 350 bench) knows how devistating it can be when you are back 20-30 lbs from where you were months pror.
any advise to how i can get what i had back?
my chest day WO is as follows:
Flat bench - 4 sets @ 5-6reps
Incline bench - 4 set @ 5-6 reps
Flat DB press - 4 sets @ 5-6 reps
Decline DB press - 4 sets @ 5-6 reps
Decline bench - 4 sets @ 5-6 reps
CL1 press - 4 sets @ 5-6 reps
Pec fly - 4 sets @ 5-6 reps
Dips - 4 sets @ AMAP