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Originally Posted by me
I think next week I'll start back with DE Bench (banded), which means I'll increase back up for OHP's.
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Shit, I still have one more week of RE Bench work left to do before I get to go back to DE days again.. Oh fuckin' well.... My plan is to do three weeks of 5x5 (RE Bench) followed by 3 weeks of Banded speed bench. The last week of DE Bench will have me do 5 sets of 3 (speed bench) between 225 - 275, then building up to a NEW rep max. Then I reset and continue adding a little more weight each "cycle".
In other news, I just spent the last 45 minutes getting my spreadsheet ready with the next month of workouts! Took forever, but it had to be done. I figure every 20 weeks or so I'll save my spreadsheet permanently, and start a new one to continue guaging progress. This way if I there's any trends that need special attention, I'll plan ahead to fix it.
An example would be getting stuck during conventional deads about 1/3 of the way up, so I factor in a few extra weeks of rack deadlifts, ect. Very effective way to force progress. Every time I start a new one, the first page has all my PR's per exercise, per day from the last 20 week spreadsheet.