Db bench 60# 4x25
Lat pull downs 3x10
Add double red minis
Bar x 5
135x3
225x3x2
275x3
295x3x6 sets
At the Powerlifting Experience 2.0 I talked with Vince Dizenzo for a bit about his bench. Vinnie has benched 600 raw in three weight classes and 900 in a shirt. He said what made the biggest difference in his bench training was really pushing his speed work pretty heavy. Now he can get away with a little more as a bench only guy, but I'm going to push it as far as my body will allow and see what kind of results I get. Normally I would go 275 with red minis as resistance or 315 straight weight (8x3 on the former and 5x5 on the latter). So today was the first day of pushing the resistance work a little higher, but I dropped some of the volume to make sure my speed was still there. Next week will be 315 vs bands and then I'll reevaluate.
Same set up
JM press
135x20
185x20, 15, 10
135x15
Pull ups
3x10
Add light reverse band
1x10
Grenade tricep push downs
4x20
Banded rear delts
4x20
[youtube=http://www.youtube.com/watch?v=Z8Onty0-pfc]