For warmups I do 5 min treadmill/rowing, shoulder warmup, and then warmup set 45x12, 95x10 and then first set, is this right? I decided just to switch to Dumbbell Bench press and then in a month or so I will switch back but this time I will use either your 7,7,6,4,3 or 5x5. Although I have changed my program from the original I got from the trainer doing bench with 6-8 I have been doing for months so perhaps just adapated to it and that's why it's stuck I guess. I should use 2-3 min rest when I do switch back right since the goal is strength?
So rather than using periodization, you always train by just adding weight or reps and then after a 4-8 weeks you change exercises a bit?
Also is it correct that you should train each set 1-2 reps shy of failure but on the first working set you should try to beat last workout's effort and go to failure? Or do you do it for your last set? It seems weird that some people say last set because after doing 4-5 sets you would be weakest on the last one...
Also a few questions about the stretches:
1. Should you try to increase the time each time you do the stretches, and increase reps on exercises?
2. Once you can do a stretch or exercise easily, should you still keep doing it?
3. Once all of them are easy to do (stretches and exercises) does that mean ATP is gone?
4. Lastly the quad stretch is really hard for me, not the actually muscle, but on the left leg my hand gets tired of holding my leg within less than 60 seconds, what should I do?