Get a Big Bench Program
Try this program :Twice a week benching, based on percentages. 50x5 is 50% of your one rep max for 5 reps. So if your bench is 300, 50% is 150. Easy. Don't do any pressing or triceps on Tuesday or Wednesday. Only do shoulders and triceps on the day that you bench and limit it to 2-3 medium heavy movements. Keep the reps on assistance from 6-10. Good luck!
Monday bench -50x5 60x4 70x2 80 5x2, 60x10
Thursday bench- 50x4 60x4 70 2x3 75 2x2 80 2x2 85 2x1 70x4 60x10
Monday bench-50x4 60x4 70x3 80 5x3 60x12
Thursday bench- 50x4 60x4 70 2x4 75 2x3 80 3x2 85 2x2 75x4 60x12
Monday bench- 50x4 60x4 70x2 80 5x4
Thursday bench- 50x4 60x4 70x4 75x2 80x3 85 2x3 90 4x1 65x10
Monday bench- 50x4 60x4 70x2 80 12x2
Thursday bench- 50x4 60x4 70x2 80x2 85x1 90x1 95 6x1
Monday bench- 50x4 60x4 70x2 80x2 85 3x2
Thursday-MAX- 50x4 60x2 70x2 80x1 85x1 90x1 95x1 100x1 105x1
All About Being a Lifer
What's a Lifer? Someone who isn't in to something for just a day, a month, a year...it's for life. Whether its training or your family or your job...it doesn't matter. You work at it, you build on it, you see the big picture . You don't miss workouts because it means something to you. You are like a Shakespearean actor- no matter what is going on in your life, you block it out when it's time to train. You walk into the weight room and all else disappears. Worry about it later.