http://www.musclemedia.com/training/...benchintro.asp
I've done this program along with a friend and it works pretty well. It might not get you to 50 lbs in the time it says but I went from 315 for 1 rep. to 315 for 4 reps. in about 7-8 weeks. this was right before I injured my rotator cuff
so I couldn't finish the program. my roommate said it increased 45 lbs. but lost about 10 lbs. from his lift after resting a week. this was before he started serious power lifting, so now he knows how to recoup from lifts. it might be different for you.
also read up on Westside power lifting.. that should be where most of your reading comes from if you want to work on increasing major weight on all lifts. I mean, you don't want to be lopsided.
try this
Hybrid Mode