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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

Not really making any sence. How do you up weight in a 1x5? And your calf work seems spuratic. Try the 1x8-6-4-2 bench uping your weight so your set of 2 is near fail. That will help push your weights up.

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Everything worth having is worth hard work for.

I would definitely change things up more if I were you. Remember that it is very important to shock your muscles in order for maximum muscle growth, and take in plenty of protein after workout out.

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the routine is the Bill Starr 5x5
i just added in some accessory
1x5 would be like 135-175-200-230-260..

http://www.wackyhq.com/madcow5x5/geo...odized_5x5.htm

that routine will work fine provided you eat enough to keep up with it

how do you think that routine will compare to doing a standard BB routine such as each body part once week and doing a good amount of isolations?

if all you really want to do is get a bigger chest and calves...and a bigger bench...

nevermind.

what's your training history look like?

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Well i want everything to grow, but im just saying my chest /calves and arms to i want bigger and stronger. but i want my bench big too..

i have been training on an off since like 9th grade (now 25), i was a highschool wrestler.

but since highschool i been doing the standard 4-5x workout one body part a week..

not sure what i want to do now. came across that bill starr routine looked decent but am newbie at it.

what are your lifts and bodyweight sitting at?

weight 185lbs 5'9"
bench 280 1x1
squat 325 1x1
deadlift 375 1x1