Before beginning this program have a clear idea of your 1RM (one rep max) on the bench press.
Assistance work can vary from dumbbell press, incline, SlingShot bench, board press, etc. 2-3 sets 5-8 reps
Additional assistance for triceps and shoulders suggested. 3 - 5 sets, 8 - 12 reps
Block 1
Week 1 75% 5 x 5
Week 2 add 5 lbs 5 x 5
Week 3 add 5 lbs 5 x 5
Week 4 add 5 lbs 5 x 5
Week 5 55% 5 x 3
Block 2
Week 6 80% 5 x 3
Week 7 add 5 lbs 5 x 3
Week 8 add 5 lbs 5 x 3
Week 9 add 5 lbs 5 x 3
Week 10 55% 5 x 3
Block 3
Week 11 85% 5 x 2
Week 12 add 5 lbs 5 x 2
Week 13 add 5 lbs 5 x 2
Week 14 add 5 lbs 5 x 2
Week 15 55% 5 x 3
Week 16 TEST MAX