Here's the Bill Anton course I found somewhere:
From the course: All 3 times per week. 2 bananas and 2 quarts milk daily. Warm up! He recommends benching 1st.
1. 1st yr 1st period. Take a wt you can handle 12 reps 10 sets. Each week add 5 lbs. When you can't. Stay @ that wt until you can do 10x12.
1st yr 2nd period 10 sets 8 reps.
1st yr 3rd period 12 sets 5 reps
1st yr 4th prd. 15 sets 3 reps
He says that at this point you should be benching in the neighborhood of 265
2. 2nd yr 1st prd. 12 sets 8 reps
2nd yr 2nd period 12 sets 6 reps
2nd yr 3rd period 13 sets 5 reps
2nd yr 4th prd 15 sets 3 reps.
He says you should be benching about 350. @ this point you may arch if you must.
3. In this 3rd yr every month try your record once or twice.
3rd yr 1st prd. 12 sets 5 reps.
3rd yr 2nd prd. 15 sets 3 reps
3rd yr 3rd prd. 15 sets 4 reps for the 1st 6 weeks.
10 sets 2 reps next 6 weeks.
3rd yr 4th prd. 1st month 10 sets 3 reps
2nd month 12 sets 2 reps
3rd month 13 sets 1 rep.
He says that after this 3 year period of specializing on the bench you should be benching 400 lbs. providing you never missed a workout.
Courtesy of shapebaby.