ExRx.net

Using the programme outlined here (part 1): http://www.impulseadventure.com/weights/bench-rick.html
I found a spreadsheet online and used it. (it is attached as a zip because the forum will not allow me to upload xls files).
My 1-RM on the bench press was 87.5 kg. I entered it and the following was generated:



I was NOT able to get all of the reps on every single one of the last sets in each session - I was always one rep shy of what was given.

The spreadsheet predicted a new 1-RM of 97.5kg (+10kg/22lbs). I was not able to achieve this.

Instead my results were:

Before:
1-RM: 87.5kg/192lbs

After:
1-RM: 92.5kg/203lbs
+ 5kg/11lbs

Still pretty happy with the results and would definitely recommend the programme for someone who is at a bench plateau!

I benched Monday and Thursday with no other work for chest. I did do some tricep work after every workout though.