This looks a little messy because I copied it in from Word. My max at the time was 285 so all of the weights are based off of that. Weeks 1 - 6 are based on 90% of your 1RM.
Heavy Bench Progression
Weeks 1-6: Start @255 lbs. 5 sets of 2; Go up 5 pounds each week
Week 7: 2 sets of 10 reps at 60% of your last working weight. That should be around 170
Weeks: 8 -12
Week Full Rep Set Full Rep Set Set with 1 board Set with 1 board Set with 2 board Set with 2 board
8 285x2 285x2 290x2 290x2 300x2 300x2
9 290x2 290x2 295x2 300x1 305x2 310x1
10 295x2 300x1 300x2 305x1 310x1 315x1
11 300x2 305x1 305x2 310x1 315x1 320-325x1
12 305x2 310x1320x1 325x1 330x1
? 5 sets of 3 of speed bench. 60% of heavy working sets each week.
Other movements on each day would be.
Close Grip bench with 2 board 4 sets of 3 reps
Weighted Dips 3x8
Cable Tri Pushdowns 3x10
Standing Barbell Military/Shoulder Press: 3x5 and one set of 10 (4 Sets total)
Flat DB Press: 3x10 ? Should be weight that you can press with good speed. Performed similar to speed bench
Bent Rear Delt DB Raise/Rev. DB Fly: 3x12
Standing Lat DB Raise: 2x12