Powerlifting Bench training

[Panzer]

Day 1: Bench+ tri light
warm-up
Bar
135X10
225X8
275X6
315X4
365X4
405X2
Boards
405X4 on two board
455X2 on two board
495X2 on four board
515X2 on four Board

Tri's
close grip bench 3 set 315X6
Rope push down 3 set 10 reps super set with
Kick Backs 3 sets 10 reps heavy as I can go

Day 2 Back, shoulder, bic's
warm-up
pull-up
3set 10 reps
lat pull-down
3 set 8 reps at 230lb
seated rows
3 set 8 reps at 270lbs
Shoulders
side delt raises
3 set 10 reps at 30lbs
shrugs
135X20
225X15
315X12
405X8
495X6
495X6
225X20

Bic's
stright bar curls
3set10reps 105lbs
Alt seated curl
3set10reps 40lbs
straight bar cable curls
3set10reps weight to fail

Day 3 chest, tri's
flat bench
bar
135X10
225X8
275X8
315X8
365X6
405X4
465X2
flat bench DB
120X8 3sets
Chest fly machine
225X8 3 sets
tri's
Floor presses
225X8
315X6 3 sets
kick backs
3sets8reps 65lbs
weigthed dips
3set 10 reps with 45lb weight hanging

Day 4 legs
squat
warm up
135X10
225X8
315X8
405X8 3sets
leg press
3 set 10 reps 8 sets of plates on sheld
leg ext. one leg
3 set 8 reps 190
leg curl
3 set 8 reps 135
calf
set calf raises
4 set of 12 reps 315 super set with
standing calf
4 set 12 reps 225
Thats it
Iam traing for competive bench press. Iam 25 weight 235. max bench is around 500 raw. I take a pump before I lift and a protien shake after. I work 40+ hours a week and go to college full time so I eat what is there when I have time. I know I should be eating and sleeping better but who has time.

[BigRick]

looks good bro.. nice numbers

[TheNaturalG]

you got some sick numbers there bro.

[Panzer]

thanks

[Big Jawn]

I feel the need to give you the props for being one of the few bench only lifters who don't neglect the other lifts. Nice squatting.