I personally have moved the exercises around a bit, and added more rear delt/biceps/triceps work, but that has worked for me for a long time now. I also have broken this up into 6 workouts that take 12 days to get through.
I recently suffered a minor strain in my back, and my bench press jumped. I still trained my legs, but I did not squat or deadlift heavy in that time.
Just some food for thought.
That should be everything you need to get to the low to mid 300’s.
Make sure you are eating well. At your size/strength level, you should not miss a rep on bench press for roughly a year or so if you do it right.
Do the following:
[quote]Bench: 10set progression
start with your 15 rep max
10sets once a week to near failure each set.
When you do a set with only 3reps, stop benching for the day.
Then Dips: 10sets, same progression but minimum 5reps.
Add 10lbs on both dips and bench every workout.
When you can’t do 5sets or more, add assist to keep up volume:
DB Shoulder Press and Skull Crushers 5sets with 15rep weight
Add 10lbs every workout here too
When you can get no more than 5reps on bench, do only 1 set and decrease Dips to only 1set as well. That way you can progress more on assist. add 2 backoff sets to bench with 20-50lbs less (something you can do for 5-8reps when tired) than topset and do those AFTER the assist work. Assist work will keep improving.
When you can no longer do 5reps on the bench topset, try a new max and done.
(credit to: George Leeman)[/quote]
On other days, focus on shoulder strength and add much more volume on upper back work.