Using a calculator I found floating on the internet I entered my 1RM as 80kg and did three weeks.
This was the three weeks of programming:
I got all the sets and all the reps on my own without a spot because I varied my rest between 2 to 5 minutes depending on how I felt.
Yesterday I did the Saturday in Week 3 - 10 sets of 3 reps of 75kg (not 72.5 as in pic).
Today I went to the gym and bench pressed my previous max, 80kg 3 times without a spot and 85kg twice without a spot as well. I tried for 90kg but was unable to lockout at the top because of the soreness in my triceps.
I'm going to rest my shoulders, chest and triceps -> No pressing exercises/dips etc, till Wednesday 2nd November and then retest. I'm pretty sure I would be good for 90kg (a +10kg/22lb increase) after my rest.
All, in all a 10kg increase in my max would have definitely made this 3 weeks worth it.
People complain about elbow pain from the excessive benching. I found that wearing elbow sleeves helped to keep the joint warm during the workout. I also massaged my forearms after every workout. This prevented any joint pain.
This also increased my shoulder pressing strength. Today I strict overhead pressed 50kg my previous 1-RM extremely easily and push pressed 60kg (my previous 1-RM) extremely easy as well.
I am loving the results - definitely worth the three weeks of specialisation in the bench press.