Eureka!

I think I've got it! Here is my plan of attack to qualify for nationals.

DAY 1
Speed Bench - 60-66% goal lift (increase 2% / week) 6 sets, 4 reps.

Support Work
Dips - 4 sets, 6 reps
Chins - 4 sets, 6 reps
Push Press - 4 sets, 6 reps

DAY 2
Max Effort Bench - 80-95% goal lift (increase 5 % / week) 5, 4, 3, 2 sets each week, 1 rep.
No support work
Only Cardio

One the off days I plan on swimming to drop some unwanted KGs and try to get under the 125kg mark. Cardio on Max Effort Days will be treadmill work, walking and running.

Snowdaddy