every 3 days i bench press for 30 minutes.

Body Weight - 236lbs

Bench - 220lbs

for the first 5 minutes i bench the 220 then for the next 10 minutes i move on down to 200 flat then for the remainder of the time i work with 180 taking small breaks every few minutes. ive been doing the same routine for maybe 3 years now and have been slowly working my way up. i also box at the local gym bi-weekly