55 lbs wide grip hammer chins and 5×5 bench with 165 lbs. Current body weight is 161 lbs.
For the chin ups I warmed up by doing 7 reps with my bodyweight, then 25 lbs for 3 reps, and then 35 lbs for 3 reps before going to my top weight of 55 lbs for 7 sets x 3 reps.
As the weight gets heavier I will lower the number of work sets by adding additional warm up sets. For example, 10 lbs, 25 lbs, 35 lbs, 45 lbs, and jump to 65 lbs for maybe 5 sets. I will figure it out as I go.
In the bench press the weight is bouncing for me. I am going 5 x 5 with my body weight. Eventually I would like to get to 5×5 using 275 lbs. I will see how it goes. 5×5 with 225 will be easy.
However, some guys can bench double their body weight….. I don’t think I am big enough. Only 5’8″ and161 lbs. You need big, wide shoulders to bench heavy. I am a skinny person so it is just not going to happen.