I've been corresponding with Overload via e-mail on fixing my bench press numbers, as they're woefully pathetic. He's turned me on to powerlifting and Westside barbell concepts specifically, and I'm working on getting my bench up as fast as possible. I'd like to see a 50 lb increase by year's end, which shouldn't be too hard, once you see where I'm starting from.
My split looks like this right now:
Monday - heavy bench (16 week CAT bench program)
Tuesday - back/biceps/forearms (chins, 1-arm rows, hyperextensions, bb curls, reverse curls)
Wednesday - off/maybe cardio
Thursday - speed bench, shoulders/triceps (push press or behind-neck press, 2-arm db extension)
Friday - legs (barbell squat, barbell hack squat, glute/ham raise, donkey calf raise)
Here is the layout for my bench press program, based on an estimated max bench of 203 (yep, I told you it was terrible). I have also cleaned up my form a ton in the last couple weeks, which is helping all the time.
Your 1 RM 203
Week Sets Reps Weight
1 9 3 132
2 9 3 138
3 6 3 142
4 6 3 146
5 6 3 152
6 6 3 158
7 5 3 162
8 5 3 166
9 4 3 173
10 3 2 179
11 3 2 183
12 3 2 187
13 3 2 193
14 3 1 199
15 3 1 203
16 1 1 207
I round all the weights up to the nearest 5-lb increment. Like I said, tons and tons of improvement to be done. Anyway, tomorrow will be the speed day for Week 2 of the program. I'm using the westside barbell speed day layout - 8 sets of 3, 50-60% of 1RM (105-125 lbs), 60 seconds rest between sets.
I will put up my workouts from the last couple weeks when I get around to it. Prepare to not be impressed, but I'm working on it.