Strenght
Wendler program Bench Press
First count 90% of 1rm pause becnh press done by couple weeks ago. Then
Wendler program PAUSE BENCH PRESS (ADD + 2.5 KG ON EACH SET COMPARED LAST TIME YOU DID THIS)
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% 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.
We dont to do over 15 reps on last set, goal would be around 8-12 reps.

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