hi guys,
currently benching 190kg and aiming for 200kg,,been searching the web and devised this routine for critism
all weights are kgs
Week 1/Day 1
Bench Press 30*10; 62.5*5; 90*3; 122*1; 132*5
Day 2
Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 120/5
Week 2/Day 1
Bench Press 30*10; 62.5*5; 90*3; 122*1; 140*5
Day 2
Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 125/5
Week 3/Day 1
Bench Press 30*10; 62.5*5; 90*3; 122*1; 145*5
Day 2
Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 145/5
Week 4/Day 1
Bench Press 30*10; 62.5*5; 90*3; 122*1; 150*3
Day 2
Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 140/3
Week 5/Day 1
Bench Press 30*10; 62.5*5; 90*3; 122*1; 160*3
Day 2
Close-Grip Bench Press 30*10; 62.5/5; 90/3; 122/1; 145/3
Week 6/Day 1
Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 165*3
Day 2
Close-Grip Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 152/3
Week 7/Day 1
Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 172*2
Day 2
Close-Grip Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 158/2
Week 8/Day 1
Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 178*2
Day 2
Close-Grip Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 159/2
Week 9/Day 1(no assistance work wks 9 & 10)
Bench Press 30*10; 63*5; 89*3; 122*1; 149*1;1685/1; 191*1
Day 2
Bench Press 30*10; 63/5; 89/3; 122/1; 149/1; 168/1; 198/1
Week 10/Day 1
Bench Press 30*10; 63*5; 89*3; 122*1; 149*1; 168/1; 205*1
Day 2


Assistance Exercises
Day 1
Weighted Push-ups 5*5 for the first 4 weeks; 5*3 for the next four
Decline Press 3*8 for the first four weeks; 3*5 for the next four weeks
Seated Dumbbell Press 2*12 for the first four weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks
Front Delt Raise 2*12 for the first two weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks Day 2 Decline Press 3*5 for the first 4 weeks; 3*3 for the next four weeks
open for any critism or improvements,,