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Today was a solid bench workout ... felt solid throughout and enjoyed getting this in ... finally feeling much stronger in my new bench setup and it feels WAY better than my old setup. Looking forward to continuing to train and hit bigger numbers than under my previous setup. 

A.

Bench Press

3 sets x 3 reps (250 last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255#

B.

Bench Press

3 sets x 10-12 reps (195# for 12,12,10 last week)

Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 12,10,10 

C.

Close Grip Bench Press

3 sets x 10-12 reps (3x12 with 135# last week) 

Aim to reach failure within the given rep range.

-145# for 3x12

D.

JM Press 

3 sets x 10-12 reps

-75# for 3x10 ... I've trained this and similar movements (cali press) in the past, but really worked on form here and tried to rework this to really hit the triceps more than anything else. 

E.

DB Overhead Extensions 

3 sets x 10-12 reps

-3x12 with 60#

F.

Bench Dips 

2-3 Sets x 10-15 reps 

-2x15, BW