i have been lifting on and off since high school. since then i have been dealing with a couple injurys (motorcycle injurys)which set me back a lot, but now i'm finally back on track. with my schedule now i work every muslce once a week. i'm pretty satisfied with my size, but the most i have ever benched is about 250. this year i want to take it up to atleast 300. any advice? i'm thinking i might do a second workout for chest a week for strength. what i do now once a week is flat, incline, decline, and flys, 4 sets of each, and a 30 rep burn out on what ever exercise i do first.