Bench Press Competition - what to do day of?

[voyager9355]

Hi All,

I have been working on bench press for the past year, trying to prepare for a not-so-formal competition (i.e. pretty much anything goes as far as assistance).

I'm currently hovering around 112-114 lbs BW, and I am stuck trying to push 105 for a single rep. I have pushed it once on the decline bench, and I can do it with a 3" board...but to date I haven't been able to touch on a flat bench. On the decline I came about an inch from 115. I know some of this is in my head, but I'm looking for something I can do to get past that sticking point. I eat clean (almost to the point of obsession), about 2500 calories a day.

I have a week to go...and it's more a competition with myself than with the others participating. I know I have to do things right for the next week - I have an amazing trainer who's helped me get this far...but what can I do the day of the lift that could give that extra little oomph I feel like I'm gonna need? I know I will be nervous & excited, and my heart will be pounding....

Thanks for your ideas!

 

[Thandie]

Hi All,

I have been working on bench press for the past year, trying to prepare for a not-so-formal competition (i.e. pretty much anything goes as far as assistance).

I'm currently hovering around 112-114 lbs BW, and I am stuck trying to push 105 for a single rep. I have pushed it once on the decline bench, and I can do it with a 3" board...but to date I haven't been able to touch on a flat bench. On the decline I came about an inch from 115. I know some of this is in my head, but I'm looking for something I can do to get past that sticking point. I eat clean (almost to the point of obsession), about 2500 calories a day.

I have a week to go...and it's more a competition with myself than with the others participating. I know I have to do things right for the next week - I have an amazing trainer who's helped me get this far...but what can I do the day of the lift that could give that extra little oomph I feel like I'm gonna need? I know I will be nervous & excited, and my heart will be pounding....

Thanks for your ideas!

WELCOME!

I can help with diet.
Can you post what you eat and drink all day; even if it's clean.

 

[voyager9355]

Thanks Thandie!

4:30 AM breakfast- Oatmeal Smoothie with strawberries & protein blend (whey-soy-casein), made with water
Coffee before work
7 AM-ish - apple
8 AMish - organic granola, 1/2 cup
sometime before lunch - protein shake (made with water)
10:30 AM - I call it lunch part one - 4 oz chicken breast, 1 cup brown rice &1 cup broccoli
sometime before lunch part two - almonds
1:30 PM - lunch part two - same as lunch part one
more almonds
around 4:30 (or pre-workout) - Protein shake
Post Workout - protein shake (whey)
Depending on what time I get out of the gym, I may eat another whole food meal - ususally more chicken or natural peanut butter on whole grain toast
Before bed - Casein Protein Shake in milk

All I drink is plain old water. I try to avoid caffeine through the day, though once in awhile I'll have a small cup of coffee before I head to the gym.

This morning I had my last heavy workout with my trainer pre-competition, and it went well. **SIGH** I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!

 

[superqt4u2nv]

\ I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!

I have always found when lifting for max's or trying to break PR's visulaize yourself doing it and how easy it feeels the more you focus on how easy it is to press that weight the lighter it feels and then boom you smash a PR. I would do a lot of mental prep the course of this week just visualizing it happening take a 15-20 min before bed to just think about it. The most important thing is visualizing a postive outcome do not let any negative thoughts come into play. I know it is hard but you can do it!

 

[voyager9355]

Thanks for the advice. Believe me this is ALL I think about these days - constantly. Heck I DREAM about it. And you are right - it is hard to stay positive, but I am going to do everything in my power to push negativity away & I will tell myself how easy it is to press it up (I like that line of thinking a lot!)

I also tend to do much better on a max effort day when I have no idea what is loaded on the bar. Keeps the number out of my head.

 

[Thandie]

Thanks Thandie!

4:30 AM breakfast- Oatmeal Smoothie with strawberries & protein blend (whey-soy-casein), made with water
Coffee before work
7 AM-ish - apple
8 AMish - organic granola, 1/2 cup
sometime before lunch - protein shake (made with water) (Too many PD)
10:30 AM - I call it lunch part one - 4 oz chicken breast, 1 cup brown rice &1 cup broccoli (Make it 1/2 cup of brown rice here. If you eat too much carbs in one sitting, it will convert to fat)
sometime before lunch part two - almonds (Don't have almonds twice. Too much fat for the day)
1:30 PM - lunch part two - same as lunch part one
more almonds (NO almonds)
around 4:30 (or pre-workout) - Protein shake (Too many protein shake. Get something light here)
Post Workout - protein shake (whey) (Perfect to have a PD post workout)
Depending on what time I get out of the gym, I may eat another whole food meal - ususally more chicken or natural peanut butter on whole grain toast
Before bed - Casein Protein Shake in milk

All I drink is plain old water. I try to avoid caffeine through the day, though once in awhile I'll have a small cup of coffee before I head to the gym.

This morning I had my last heavy workout with my trainer pre-competition, and it went well. **SIGH** I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!

Be careful with too many servings of almonds. Although they are good for you, but 1 0z is 15g of fat. Even if you're trying to put on weight/muscles, you'd want it to be as clean as possible muscles, or you'll have to work really hard to lean out.

 

[voyager9355]

Thanks for the tips Thandie!
I did need to gain weight - but I want it to be muscle, not fat. A couple months ago I was 109 & 11.2%. BF has increased to about 13% since then - which isn't BAD...but boy, I really liked that 11.2. But at that weight, I wasn't making progress on the bench.

I want to be as strong as possible next weekend...anything I should do differently for this week only?

 

[myway]

Thanks Thandie!

4:30 AM breakfast- Oatmeal Smoothie with strawberries & protein blend (whey-soy-casein), made with water
Coffee before work
7 AM-ish - apple
8 AMish - organic granola, 1/2 cup
sometime before lunch - protein shake (made with water)
10:30 AM - I call it lunch part one - 4 oz chicken breast, 1 cup brown rice &1 cup broccoli
sometime before lunch part two - almonds
1:30 PM - lunch part two - same as lunch part one
more almonds
around 4:30 (or pre-workout) - Protein shake
Post Workout - protein shake (whey)
Depending on what time I get out of the gym, I may eat another whole food meal - ususally more chicken or natural peanut butter on whole grain toast
Before bed - Casein Protein Shake in milk

All I drink is plain old water. I try to avoid caffeine through the day, though once in awhile I'll have a small cup of coffee before I head to the gym.

This morning I had my last heavy workout with my trainer pre-competition, and it went well. **SIGH** I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!

+1 on the water. That's impressive. My biggest problem is my "drinking". For the last year or so, I have gotten out of the habit of drinking enough water. From ages 15-28, I MADE SURE to drink a gallon of water a day. I need structure. I'm just one of those people .... very all or nothing. Before my son was born (when I was 29) I had spent 60-80 hours a week living on the ambulance at work.... or in class. Monday through Friday, I mostly drove back and 4th between class and work (I kept spare clothes and uniforms in my trunk). I could not have done it without water. Now, I drink coffee the first 3-5 hours after I wake up. Maybe then switch to something containing some water(like crystal light, or maybe water and lemon)but this only lasts until about7-8pm when I start drinking my pre-bedtime wine.
I SOOO need to get back on track.
Before I somehow got stuck in this HORRIBLE routine, I stuck to a few very basic rules about drinking.
I allowed myself 2 cups of coffee when I woke up. After that, I only allowed myself to have water. I kept a gallon with me at work. When my gallon was empty, only then could I have something else(usually tea or 1/2 water,1/2 orange gatorade mix-one of my favs).... but ONLY after my gallon was empty. wow. I seriously felt SOOOO much better back then.
Ok. It's 3:46pm, here in Missouri. I'm looking at maybe my 4th cup of coffee. This has gone on long enough. Gonna go pour it out and get back on track ....NOW.

 

[Thandie]

Thanks for the tips Thandie!
I did need to gain weight - but I want it to be muscle, not fat. A couple months ago I was 109 & 11.2%. BF has increased to about 13% since then - which isn't BAD...but boy, I really liked that 11.2. But at that weight, I wasn't making progress on the bench.

I want to be as strong as possible next weekend...anything I should do differently for this week only?

You can keep those calories for a couple of week. I just don't recommend that long term for the reasons I gave you.

 

[voyager9355]

Thanks so much for your advice!
Glad I googled something (don't really remember what....) and hit this forum

Myway - Thanks for the free Plat!