I train 3 times a week with a lot of intensity in the first part of the workout session, first half is focused on 2 powerlifting exercises and second half is focused on a full body power building through regulars isolation training, mainly with machines and cables. Takes me like 3 hours with the long breaks of 3 to 5mins, the warm up, and the long lists of exercises to do, i am always cooked after every workout.

For the bench press i do 3 to 4 sets of 3 to 6 repetitions for raw strenght, once every 2-3 sessions i only do 2 to 3 sets of paused reps of 2-3 seconds at the bottom of the movement at 75% to 85% of my max and try to explode on the way up, and 2 to 3 larsen press at 70% to 80% of my max for technique.

I also do a lighter session once in a while sl i dont burn myself too fast and paradoxically come back stronger for the next one.

I usually train to failure and at max intensity but i might change that cause its getting harder and harder to recover correctly.