How about trying this for the rest of the year:
Week 1:
Workout 1 (Monday or tuesday)
2-4sets* 5 reps heavy Regular benchpress
1 set * 3 reps heavy
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP
Week 2:
Workout 1
4-5 sets* 5 reps light regular benchpress (approx 60% of 1RM)
wk 2
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP
Week 3:
Workout 1
4-5 sets* 5 reps moderate regular benchpress (approx 75% of 1RM)
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP
Part two of this training would start in January, when you would start to do 1-3 repetitions. Pretty much the same layout, but 1-3 repetitions instead of 5'ers.
Your 1RM with a shirt and 1RM may go down slightly temporarily during the fall, but you would become stronger in the end.
Lemme know if you want further details.
YIP
Zack
I've modified this one slightly to include negatives, here's the new layout:
Week 1:
Workout 1 (Monday or tuesday)
3sets* 5 reps heavy Regular benchpress (always try to set a new 5RM)
2 set * 3 reps negatives with 10-20 lbs over your 1RM (decent should take approx 7-8 seconds)
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP
Week 2:
Workout 1
4-5 sets* 5 reps light regular benchpress (approx 60% of 1RM)
wk 2
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP
Week 3:
Workout 1
4-5 sets* 5 reps moderate regular benchpress (approx 75% of 1RM)
Workout 2 (Friday or Sat)
3 sets * 5 reps board presses heavy
3 sets * 5 reps close grip BP
Part two of this training would start after 3-4 months when you would start to do 1-3 repetitions. Pretty much the same layout, but 1-3 repetitions instead of 5'ers.
Your 1RM with a shirt and 1RM may go down slightly temporarily during the fall, but you would become stronger in the end.
Lemme know if you want further details.
-Hedge