Wendler program Bench Press
Add + 2.5 kg to each compared last time
5 reps @75% of it (90% of 1rm)
3 reps @8% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible. Target 4-8 reps on last set.

After Bench Press Rowing Prep
2 sets
:40 easy -> :30 mod -> :20 fast
rest 1 min bwn