Vegan Bodybuilding & Fitness

I am currently training for the 5k pump and run at the arnold fitness classic in March. Below is my current training program. I was wondering if there are any exercises I should add or change to help improve my bench press. My goals for this year are to bench my bodywieght 20 times and break 20 minutes in the 5k. I am also concerned about overtraining (mucsles have been sore for more then 2 days lately) and was wondering if I should shorten my workouts or take more days off (I am 35 years old). For the bench press portion for the workout I am integrated the following workout into my routine (http://www.menshealth.com/fitness/workout-plans-4).


SUNDAY SETS REPS
DEADLIFTS 3 sets 8 reps
DUMBELL ROWS 3 sets 8 reps
DUMBELL SHOULDER PRESS 3 sets 8 reps
PULLUPS 3 sets 8 reps
CRUNCHS 3 sets 15-20 reps
5 MIN WARMUP AND COOLDOWN ON TREADMILL

MONDAY
RUN 3-5 MILES

TUESDAY SETS REPS
BENCH PRESS 3-5 sets varies
INCLINE BENCH 3 sets 8 reps
PUSH UP HOLDS 2 sets 20 SECONDS
FLYS 3 sets 8 reps
CRUNCHS 3 sets 15-20 reps
5 MIN WARMUP AND COOLDOWN ON TREADMILL

WEDNSDAY
RUN 2-4 MILES

THURSDAY SETS REPS
SQUATS 3 sets 8 reps
GOOD MORNINGS 3 sets 10 reps
LEG EXTENSION 3 sets 8 reps
LEG CURL 2 sets 8 reps
CALVE RAISES 2 sets 12 reps
CRUNCHS 3 sets 15-20 reps
5 MIN WARMUP AND COOLDOWN ON TREADMILL

FRIDAY
RUN 2 MILES

SATURDAY SETS REPS
BENCH PRESS 3 sets VARIES
SKULLS CRUSHERS 3 sets 8 reps
CLOSE GRIP BENCH 3 sets 10 reps
TRICEP EXTENSION (DUMBELL) 3 sets 8 reps
BARBELL CURL 3 sets 8 reps
CRUNCHS 3 15-20
5 MIN WARMUP AND COOLDOWN ON TREADMILL

SUNDAY
RUN SPEED WORKOUT
1 MILE WARMUP
6X400M SPRINTS
1 MILE COOLDOWN

MONDAYOFF