PR for New Year bench press plan

Found it at Elitefts.com and decided to try it. It required flip flopping my DE/ME days but no biggie there.

Wednesday 12-21
Amp'd warm-up followed by BSYCNS
A. Close grip incline press: worked up to 245x2

B1. Rack lockouts (approximate 2-inch range of motion) medium grip: 315x3, 365x3, 405x3, 425x2, 335x5 (wide grip)
B2. Band pushdowns w/monster mini band: 6x15

C. Swiss bar press: 5x3/ 85, 105, 125, 145, 165 all med. grip then 75x15x3 sets alternating grips

D. technique bench press w/ reverse bands: choked light bands 155 = 0 245x5x6 sets (w/mini band around wrists) Next time needs to be a little heavier.

Saturday 12-24
Same warm-up as Wednesday
A. bench press: 155x3x6 sets using 3 grips then 185x3, 205x3, 215x3 all wide grip and pull-a-parts in between x10 for most of the warm-ups and some of the work sets

B. Flat DB press: 100x15, 16

C1. Incline Tate press: 4x8/35, 45, 50 (2)
C2. band pushdowns: 3x15 w/monster mini band

D1: Shoulder series: all seated front plate raise 45x12, side raise 25x12, shrug clean and press 30x10
D2. Shoulder horn: 2x20/2.5 lbs.

Merry Christmas!!!!!!!!!!!!!!!!!!!
Ed T.