Originally Posted by RMBros
Too much work if you're doing a true PL max effort (ME) and dynamic effort (DE) days. Four a week should be plenty, especially if you're not using during this effort.
Monday - reduce to one exercise for curls, add an upper back motion (BB rows, lat pull downs, chest supported rows, db rows).
Tuesday - cut out one pressing motion, probably inclines unless you're working on shoulder strength for a specific bench weakness. Cut out at least one of the tricep exercises and you're probably better off doing a heavy motion in the same plane as your bench - either skull crushers or close grips should be heavy - then do the dips to finish your tris off. The whole point is to get them stronger for bench if you're trying to PL.
Wednesday - GPP (general physical preparedness) day - go do some sled pulls, farmer's walks, push your car around, something other than time in the gym.
Thursday - the point here is to work two things: speed and form. Do Squats or Box Squats at about 50-60 percent and do short, fast sets - very explosive. Something like 10 sets of 3, so you get used to exploding from the bottom of the motion. You can do the same sort of thing with DLs. If you're truely trying to PL, Leg Ext. are a waste of time and, for the most part, so are Leg Curls. Replace them with some DL variant, a Glute Ham Raises - natural or actual, or Pull Thrus.
Friday - speed work on Bench. DBs are fine if you want to work on the bottom end of your bench (weak off the chest). In any other case, do the same 10 sets of 3 as above. Vary your grip from narrow (for actual bench - pinkies on rings), to normal (mid or ring finger on rings), to wide (index on rings) from set to set. Nothing to failure - you're trying to develop strength, not toning or really even size per se.
That's just a short edit with no real regard to periodization, cycling, or any of the other subtleties of PLing.
Try a couple of sites for info: the forums on fortifiediron.com (they also have some workout templets links on the home page), westsidebarbell.com (the papa of the Westside workout), efts.com (elite fitness systems - home of some big benchers). I don't know all of the websites, but iron asylum and metal militiaboth have good websites too.