take what ever wt u can rep out 20x and do 4 sets, each wk go add 5-10lbs to ur 20rep max. iv do this 5-6wks at a time and then go to ur max and it should be significantly higher, then i do 3x3 for a few wks. im not the smartest guy in the world or the strongest but im pretty strong for my size. i also grow more from light weight high rep then i do from heavy lifts. Im

22yrs old,
5'9 215lbs
incline bench 315lbs
bench 365lbs,
militart press225lbs,
squat 585lbs,
deadlift 585lbs