Okay great that looks a lot like how I have it planned out, but with just a little more volume. I like how you put two different rows in there as well to counteract all the pushing. So how I understand what you're saying about ME is that you don't technically have to attempt a "max out" so to speak but can do a few top singles instead to not burn out your CNS, but the main point is to progress 5lbs from the last time you did a variation. So for example next time you do comp grip bench you'd try 3x1 at 320. But the basic formula is still to just go for 1 ME single like your example with close grip bench.I try and keep it to under 3 and no more than 4 lifts above 90 percent on ME day... But sometimes you won't know that until you're done..
The trick is to vary your exercise. Fat bar bench (fat grips for 20 dollars) incline bench, pin press at different heights, whatever bars you have ect.
For me the basic ME template that has worked has been the below:
1Me lift heavy single (maybe once in a blue moon it will be a heavy double or triple... You just risk injury more there)
If there was low volume to get to the heavy single i might do 3x5 at 70 to 80 percent of that days max
2 Supplemental (3 or 4 sets of 4-8 rep)
And 3 accessories for your weak points (hypertrophy work)
For example last week:
Narrow grip with index fingers on the smooth bench i hit 325 for a single, then supplemental lift I did regular bench 275 for 3 x 5 (roughly 80 percent of that days max)
Then JM presses 225 lbs x 3x8
Low Pulley Rows 4x 12
low pulley highs Rows 4x12
Hammer curls 3x burnout set,
If i were going to try for less than 1 all out ME I'd do the below, and you could do singles at around 95 percent or doubles at 90 or 92.5 or whatever.
Had some shoulder and low back issues so I didn't feel safe doing a grinder so i took my 325 close grip bench and did 3 singles at roughly 95 percent so it looked like:
comp grip bench 315, 3 sets of 1 rep, working on technique and set up... 3rd single was tough.
The 280 x 3 sets 5 roughly 80 percent
Then 225 wide close and med grip for 14, 10 and 10 reps. (Volume)
Then mini band JM press (100 lbs tension roughly) with 135 on the bar x 12, 9, 9 reps
Then Bo rows 325 x 4 x 6
Then dumbbell Rows 100 lbs dumbbells 3 x 12 each arm
The. Hammer curls and fat bar db curls 3x supersets of 12-15 each.
Whole thing from warm up to end took 90 mins.
Thankfully, I go to a powerlifting gym that pretty much has every type of bar (ssb, swiss, buffalo etc..) , bands, reverse hyper machine, even a monolift. The only thing they don't have are chains. Thank you for the explanation it definitely helps and I'm excited to give it a try.Also regarding the shoulder. Use a SSB it you have one. I straight bar squat 1x every 2 months and I've never had issues. If you have a bow bar (titan makes a cheep one that's ok unless you're putting up like 800lbs) that's good too.