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Team - How I Benched a lot… is inspired of the T-nation article How I Benched 400.

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The workouts are deployed as follows

Monday, Tuesday, Thursday and Friday.

before you start do a good solid warm-up

 

 Team - How I Benched a lot…(1)

Monday Tuesday Thursday Friday
bb-bench-press
3@50% 3@60% 3@70% 1@80% 1@90% 1@Max% 1@90% 1@8% 1@70%
-
cable-push-downs
5*8@A
bb-bench-press
5@50% 5@60% 3@70% 1@75% 1@80%
8*1SS30sec@85%
-
bb-bench-press/close-grip 5*5@A
-
bb-bench-press
3@60% 3@70%
5*3SS45sec@75%
-
db2-press/seated/tempo-2252 5*5@A
bb-bench-press/band-resist-red2
5@A 3@A 7*3@A
-
mgb-123-bench-press/tempo-3313
3*3@A
bb-bench-press/tempo-5222
5@A 3@A 3@A 3*1@A 3*3@A
-
bb-bench-press/band-support-red2
6*3@A

Notes:

Tempo-3313
Down 3sec
Bottom Pause 3sec
Up 1sec or explode up
Top Pause 3sec
band-support attach top
band-resist attach below
@A = auto regulation
@Max = max yet test not to failure.