Bench Press Wave 3 Week 3 Beyond 5/3/1

Warmup

Barx10 for 3 sets

50x5

60x5

70x3

72.5x5

85x3

95x9

Joker

100x1

110x1

115x1

120xnope (need more speed off the chest)

BBB

75x5 for 5 sets (2sec pause)

Incline db press

30x8

30x5

Lat Pulldowns

65x20

65x20

65x20

Face pulls 

13.75 x20 for 3 sets