Bench Press

Tip: Type your RM lower for 5-10 pounds, to succesfully finish the program
1RM 305 There is failure test, so if you are stronger/weaker adjust your RM through the cycle

Monday Friday
W# Sets Reps Weight W# Sets Reps Weight
1 6 230 2 3 260
1 2 5 245 2 2 2 275
2 4 245 1 N 305
1 6 230 2 3 275
3 2 5 245 4 2 2 290
2 4 260 2 N 320
1 6 245 2 3 275
5 2 5 260 6 2 2 305
1 F/ __ 275 2 N 335
2 5 260 2 3 290
7 2 3 290 8 2 1 320
2 F/ __ 290 1 N 350
2 5 275 2 3 305
9 2 3 305 10 2 2 335
1 F/ __ 305 1 1 335
2 5 290 2 3 305
11 2 3 305 12 2 2 335
1 F/ __ 320 1 1 350
1 5 305 1 3 320
13 2 3 335 14 1 2 350
2 2 350 1 1 365

Explanations:
F - Do set to failure, if you can't lift more than 2 times, drop 1RM by 5Lb,
if you can lift it 2-4 times, continue with current 1RM
and if you can lift it more than 4 times increase your 1RM by 5Lb

N - Negative rep
Monday: Chest, Shoulders, Triceps
Tuesday: Rest
Wednesday: Back, Biceps
Thurday: Rest
Friday: Chest, Shoulders, Triceps
Saturday: Legs, Back
Sunday: Rest