Bench 1 Rep Max

I've been lifting with regularity since May and have seen some great results. In March I tried out for the Metro State Football team. One of the drill stations was a bench max. There were 2 benches, a 225 and a 185. We were to lie down and do as many as we could on the bench of our choice. If we couldn't do at least 10 on the 225 bench, we were supposed to use the 185. I already knew I couldn't do 10 on 225. But I was able to do 9 on 185 for a 1 rep max of 239. 

I haven't done any bench workouts since. I've only done muscle isolation exercises. Yesterday was able to bench 225 pounds 11 times for a 1 rep max of 307 pounds. That is a 28% improvement in 3 months. I'm super happy to have my bench max over 300 pounds. That means I should be able to put 3 plates on each side of the bar and lift it once for a true 1 rep max.