Big Benchas 3 Week Bench Press Shock Program (Week 1)

I'm running the Big Benchas 3 week bench program to try and bust through my plateau.

Current 1RM: 280

Week 1: Deload

Bench Press (paused)

155/5, 155/5, 155/5, 155/5, 155/3

Triceps Work

Rope PDs: 2 sets/15-20

Single Arm Reverse Rope PDs: 2 sets/15-20

Straight Bar PD: 1 set/15-20

Back Work

Barbell Rows: 155/10, 155/10, 155/10, 155/10

Flat DB Rows: 45's/11, 45's/11, 55's/9, 55's/9, 55's/10

Banded Face Pulls: 100 reps

V-Ups: 15, 13, 13

* No more benching in Week 1.