Wendler program Bench Press
Add + 2.5 kg to each compared last time
3 reps @70% of it (90% of 1rm)
3 reps @80% 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.

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