Shoulder Press and Bench Press Help needed

[Joey Washburn]

I am pretty far behind the curve when it comes to strength in the shoulder press and bench press. I am looking for a program or methodology I can follow to help get them up to speed. Looking at Texas Method, or 5 3 1 they all have other lifts mixed in. I really only want to focus on bench and shoulders for a while and I am not sure the best way to tackle it. I have tried doing it 5 3 1 style, but it seems like waiting an entire week in between shoulder presses seems a bit long. I tried 5's on Mondays, 3's on Wed and the 1+ on Fridays, but I am not sure if that is right either.

I do Crossfit at a box regularly so this will be supplemental to that.

I have attached a screenshot form BTWB that shows my current level if it helps.

[Drew Cloutier]

Honestly can't say whether your numbers are low or not, because you have not indicated your bodyweight and height anywhere.

If you look at some top level PL coaches they have their male athletes benching 3-4 times a week....obviously different volume and intensity.

With what little info we have...i'd say find some Linear Progression program and stick with that.

Starting Strength
Greyskull
5x5
etc...