Train twice a week, for instance Mondays and Thursdays, heavy and light.
Heavy Day 1. Bench press – 3x3, 2, 1
2. Board press – 3x3, 2, 1
Set a four to five inch thick board, for instance a sawed off 2x4, on your chest. Lower the bar down to the board and press it back up. You cannot help noticing Louie Simmons’ influence in Moiseev’s program.
3. Incline bench press – 3x3, 2, 1
4. Scott or preacher bench curls – 4-6x8-10
5. Triceps exercise of choice – 4x8
Light Day 1. Speed bench press – 7x3 @ 50% 1RM
Lower the barbell slow, explode up.
2. Narrow grip bench press – 4x8-10
3. Bent over lateral raises – 3x8-10
4. Lateral raises – 3x8-10
5. Scott or preacher bench curls – 4-6x8-10
6. Triceps exercise of choice – 4x8
Moiseev adds 5kg, which is in the ballpark of 10 pounds, every set of the heavy 3, 2, 1 workout. If you are not in the major league, there is no dishonor in adding only five pounds.
The powerlifting champion adds another 5kg to all three money sets every workout. Unless you can give the big guy a run for his money, a 5-lbs. increase every workout or even every other workout is just right.
When the gains stalled, Alexey temporarily switched to 3x3 but periodically attempted to put up heavier weights. I believe you will be better off back cycling your poundages and starting another assault. E.g., if 215x3, 220x2, 225x1 has almost crushed you, back off to 185x3, 190x2, 195x1 and build up again. Power to you!