Bench Press Competition: Help me out!

[eat big]

So there is a bench press competition at my school on April 13th. For the next 2.5 months I want to change my workouts to increase my max. Does anyone have any good workout methods/routines to increase my bench? I've tried the 5x5 before and want something different. Also, how many sets, reps etc. should I precisely be doing?

I've been doing high reps for a few weeks now as I have been gearing up for heading into a lower-rep, heavier phase.

Help much appreciated.

 

[Varga]

Well, stick with low reps and occasionally go up to 5-8 range. Avoid doing too many auxiliary exercises besides bench, squats and deads. It will only take longer for you to recover. Do some assisted reps, use the power rack, do partials stuff like that. Before the meet take 10-14 days off. Use tight cloths for the meet, even a lifting suit if allowed.
In a nut shell that's about it, good luck

 

[SgtSlaughter]

There are competitors in the Powerlifting forum, check that out. Great threads on the Big Three.


You can read MM107's log here too... he's competed in Powerlifting.

 

[H_T_]

whats your max now? or is it going to be a duration lift?

 

[eat big]

whats your max now? or is it going to be a duration lift?

My max now is around 275. In the past year I've dropped over 50 lbs. and obviously lost a great amount of strength. I'm just now getting used to being at this weight: 190.

 

[H_T_]

My max now is around 275. In the past year I've dropped over 50 lbs. and obviously lost a great amount of strength. I'm just now getting used to being at this weight: 190.

you could try a max rep system.start by doing 3-4 sets of singles @ 275, & work up to 8 sets. when you can do that, up the weight 10-20 lbs, and do it again. don't forget to do some rep work, 185-205 for a few sets of 10. and hit the triceps & front delts.

 

[Nemisis RR]

Break up your bench into 4 excercise areas (below chest / cambered bar, flat bench 2 board press, and floor press. Try not to repeat excercises. Work in a speed bench day of no more than 3 reps, 6 sets, max weight 135. Look into Westside, bands, and chains.

 

[needtogetaas]

stelleto has one.