Go ahead and start the 12 week bench cycle with this for you bench. you said you bench 365. and only train a body part once a week.

Do your flat bench first thing and continue to do you normal accessories.

135 x 20 without any pause, just a quick warm up.
175 x 15
225 x 12 or as many as you can do.
255 x 12 or as many as you can do.
175 x failure to high neck, just below the chin.

Rest as much time as needed between sets if you are trying to build up. You may not be able to do all the reps and it may be real easy to you. If it is real easy after the 255 then go to 200 for the high neck. It would be better if I could be there to help you judge your next move, but this is a basic.

This is very high reps, but you will continue to go down each couple of weeks until the last 2weeks you are doing a warm up of

135 x 10
225 x 5
275 x 3
315 x 1
355 x 1
375 x 1
405 x as many as you can do hopefully a double.

You will do no accessories the last two weeks.

If we spread this out over twelve weeks clean, and you have never done a powerlifting routine you should put about 30 to 40lbs on your bench. It will not go up as much next time you do this routine. If you add some a-50 for fun the last 3 weeks you could get into the 450's.

Do you have a constitent and good training partner? It is required to become a bad ass.

[This message has been edited by Checkmatebloated (edited January 25, 2001).]