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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
TGR
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 :)