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Double is a set of 2 reps. Well, i've been doing this for ages. Once your PBs go up, your starting weights go up too if that makes sense?
As my PB is over double bodyweight, a too light warmup is a waste of my time and doesn't actually get my nervous system ready for work. With bench my PB just 15% over bodyweight so starting at bodyweight is a bit much...
If your bench is weak, work on heavy rows (seated row, t-bar row) as well, and the usual dumbbell presses etc. A spotter definitely helps with the bench!
As a cyclists you don't need it, but a bit of upper body work can't hurt unless your arms getting huge in no time :)
JWestland-
Fair point. I'm not at 2xBW though.
My bench PB is probably about 30%BW :D But by PB there's probably 15 reps at that after god know's what. I really should pay more attention to the weights, but this is why I pay a trainer :)
T-bar row? I don't really have any interest in bench - the last thing I need is a bigger chest or bigger arms. I'm trying to ride over mountains faster than people weighing 30kg less than me. At least I didn't until I finally out-benched one of the guys I train with... mwuahahahahaa competitive? me? who? nah...
hippy
It's not a normal session and I felt alright so I'm happy with did mostly deads as it's one exercise I don't get confused about left and right or this leg here or that arm and that weight over there or this one up down left right two more sets of five no four how many arrgh.
I don't think I've ever started on bodyweight, always with some weight, but not 90-odd kg.
I don't think I could bench 65% of my BW at all let alone for a warmup :S I've never done any big bench lifts though, just lots of reps with small weights.
What do you mean a 'double'?