From an article by Eric Spoto in Power Magazine.
Find a weight you can bench for a hard triple.
Each week, if you hit the weight for a triple on any of the sets, go up 2.5 kg next week.
If you can't get the triple on any of the sets, stay at that weight next week and try again.
Sets x Reps
Week 1: 3 x 3
Week 2: 3 x 3 + 2.5 kg
Week 3: 4 x 3 + 2.5 kg again
Week 4: 4 x 3 + 2.5 kg again
Week 5: 5 x 3 + 2.5 kg again
Week 6: 5 x 3 + 2.5 kg again
After this cycle is up, do some singles to see where you're at.
Assistance: Two chest, two triceps and some rotator cuff work 5 x 10-15
Dips
Incline Dumbbell
Close-grip bench
Floor Press
DB Flys
JM Press
Pushdowns
Skull crushers
Face Pulls
Band Pull-aparts etc
Find a weight you can bench for a hard triple.
Each week, if you hit the weight for a triple on any of the sets, go up 2.5 kg next week.
If you can't get the triple on any of the sets, stay at that weight next week and try again.
Sets x Reps
Week 1: 3 x 3
Week 2: 3 x 3 + 2.5 kg
Week 3: 4 x 3 + 2.5 kg again
Week 4: 4 x 3 + 2.5 kg again
Week 5: 5 x 3 + 2.5 kg again
Week 6: 5 x 3 + 2.5 kg again
After this cycle is up, do some singles to see where you're at.
Assistance: Two chest, two triceps and some rotator cuff work 5 x 10-15
Dips
Incline Dumbbell
Close-grip bench
Floor Press
DB Flys
JM Press
Pushdowns
Skull crushers
Face Pulls
Band Pull-aparts etc