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Goal: increase bench press max
increase size of chest and calves (my weak points)

Monday:

Olympic Squats 5x5 (same weight)
Benching 1x5 (working up each set)
Rows 1x5 (working up each set)
Dips 3x8 (use weight)
Standing Calves 4x12
Abs

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) (225lbs)
Incline Bench 3x8 (go light)
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight)
Pull ups 5x5 (use weight if you need it)
Barbell Curl 3x8


Friday:

Olympic Squats 1x5 (working up each set)
Benching 5x5 same weight)
Rows 5x5 (same weight)
Tripceps (skull crushers) 3x8
Seated Calves 4x12