5 weeks until the bench meet

[revexrevex]

I am going to do meet Parabellum posted. Basically I have 5 weeks to get ready. I already added speed bench once a week, and planning to start low on my bench press and work it twice every 8 days and peak at the meet. What do you guys think, or can there be a better way. I cannot do Westside training at the moment simply because I do not have boards, bands and chains.. and the only thing I have in my desposal are the rack lockouts. I cannot even do floorpresses because my gym fuckin sucks. So any ideas?

 

[Devastation]

this is an all raw meet, correct?

 

[revexrevex]

yes

 

[t3c]

i'm no expert but...

where are you weak on the bench?

if its a raw meet i would hammer my triceps but also do some good bottom work...like illegal wide presses

 

[IBench900]

What weight are you coming in at? If my bicep tendon heals I'm competing at that meet.

If I heal up and your in my weight class I must dominate you, if not I'll be there to help you and lend moral support, lift-offs etc.

Just kidding about the dominating part, I'll be more than happy to help.

PARAB,

I'm having a hard time getting in touch with the people despite the scanned copy with contact numbers you posted. I want to know what can I bring and what not to bring ?

Can I use my Inzer wrist wraps ?
Can I wear my lucky hat while lifting?
Can I use a belt (not that I intend to)?
Can I wear elbow wraps (thats a biggy for my bicep tendon injury)?

I need these questions answered and I cannot touch base with anyone over there.

 

[jeremys]

i'd do a basic periodization workout to 'peak' for the meet. i'd do speed bench once a week also until then

rows, rack lockouts, tricep work, shoulder presses then you got it covered

good luck

 

[IBench900]

i'd do jeremys avatar icon.

 

[Parabellum]

I do not have boards, bands and chains.. and the only thing I have in my desposal are the rack lockouts.

You can adjust the bars to simulate board presses.

 

[Parabellum]

I'm having a hard time getting in touch with the people despite the scanned copy with contact numbers you posted. I want to know what can I bring and what not to bring ?

Can I use my Inzer wrist wraps ?
Can I wear my lucky hat while lifting?
Can I use a belt (not that I intend to)?
Can I wear elbow wraps (thats a biggy for my bicep tendon injury)?

I need these questions answered and I cannot touch base with anyone over there.

They are horrible with returning calls.

At the last Y contest they had a set of rules but they did not enforce them entirely.

No feet movement, bar can not come down once it started its accent, belt ok, and they allowed the use of an elbow support for a guy even though it was against the rules.

They allowed someone to bounce the weight up and he got 2nd place.

Each place is different so who knows.
I call Jim and see if he can tell me the rules. He calls back. ( 4 days later but he calls back)

 

[Devastation]

If you are serious about the meet, this should take precedence in your training. ask yourself, will this help my bench? with that said, i recommend benching twice a week until one week before the meet. of your 2 day bench split, day one work up to a heavy triple on your competition bench. pay strict attention to form as you only have 4 weeks of actual training to get there and you aware your setup needs lots of help. once you find your max triple try and get a couple extra sets in with the same weight. this day you can also do some tricep work of your choice
on your second bench day work up to a heavy triple on close bench. next do your rack lockouts and do at least a few sets of heavy triples.
i say drop the speed bench, i really believe your form, meaning you revex, will suffer by doing it. next you need to do a day of shoulders, and another for rows, shrugs, pullups, etc. after that you can do whatever you want. i would recommend taking a day off before your bench days to get the full benefit of a days rest before going all out. i know you do events on sunday so i would recommend doing your first bench day on tuesday and your second on saturday.

the week before the meet you should just rest so you really only maybe 8 times to bench before the meet. make the most of them