Please Scroll Down to See Forums Below 
myway
Banned
No problem!
You seem to be a quality member and I hope you decide to stay for a long, long time.
Bench Press Competition - what to do day of?
- Thread starter voyager9355
- Start date
No problem!
You seem to be a quality member and I hope you decide to stay for a long, long time.
Hi. welcome!!
i have competed in (and won a few) lots of bench press competitions. Your weight to bench ratio is excellent for one thing, so don't feel that your numbers are anything but great.
Here's my advice... drink a LOT of water the night before the competition. and after weigh in, drink more too. hydration is important.
until then, do chest presses and dumbell presses. You need to get strong off your chest. The other thing to try are paused presses- which means that with a lower weight on the bar than your max (try... 80 or 90 lbs), bring the bar down to your chest, count to 3, then push off.
make sure you're form is right too.
and good luck!
i have competed in (and won a few) lots of bench press competitions. Your weight to bench ratio is excellent for one thing, so don't feel that your numbers are anything but great.
Here's my advice... drink a LOT of water the night before the competition. and after weigh in, drink more too. hydration is important.
until then, do chest presses and dumbell presses. You need to get strong off your chest. The other thing to try are paused presses- which means that with a lower weight on the bar than your max (try... 80 or 90 lbs), bring the bar down to your chest, count to 3, then push off.
make sure you're form is right too.
and good luck!voyager9355
New member
Stilleto & Scotsman-
Thanks to both of you for your responses.
I've been training for the bench press twice a week for at least the past 4 months with my trainer. Prior to that I was with my trainer once a week for close to a year, and I would lift with friends for my 2nd upper body day (upper twice a week, legs twice a week). With my trainer we have been doing dynamic work one day and max effort the other day. I am no stranger to the pause at the bottom (just ask my triceps LOL). I have used boards, bands, the floor, and power rack pins in my training, and trust me, I am a stickler for form. The rest of the week I either do leg work or light (VERY light) cardio. I particularly enjoyed working a dynamic set using the bands on the pins at the TOP of the power rack. Made me feel pretty good to be able to push 135 up, uh, about 6 inches after the bands stopped helping =)
The competition is organized, but it's just a local challenge amongst businesses. Weigh in is day-of, basically right when you walk in to check in. It's pretty informal. There will be ladies who can't lift the empty bar, and guys using shirts & whatever else. For me it's the personal challenge of just wanting to hit a PR while at the same time contributing to my team's point total. The scoring is using the Sinclair Formula.
As for what I do reps/sets...
On dynamic day I do 9 sets of 3 reps, change grip every 3 sets. Weight is low to start, usually 65. Might end up at 75 by the last three sets. Then we'll do some close-grip presses or JM Press. Close grip I think my best to date was 5 sets of 5 with 80 lbs. JM Press I believe last time was 5 sets of 3 with 85 lb. From there we do one more tricep set - press downs, or barbell extensions to the chin/throat, then front & side raises (front I've been up to 17.5 for 10 reps, 3 sets - side raises I use 12.5 for 10 or 12 reps). Then rear delt work, then rows. Sometimes T-bar, sometimes chest supported, sometimes cable rows. Hammer curls thrown in at the end for one reason or another...2 sets of 20 reps with 12.5 lbs.
Max Effort day is a lot of the same tris/delts/back work - but obviously the bench press is going to be single reps to failure. Like I mentioned in my first post...I can push 105 on the decline bench...it's touching on the flat that's killin' me!
As of today I am done with the heavy stuff till after the competition....but my goal (and this was my trainer's idea, after he got to know me & my crazy work ethic...) is to bench plates. Considering I am not a 20-something, and I'm kinda small, it should be interesting to see if I can get there. Never say never....
Thanks to both of you for your responses.
I've been training for the bench press twice a week for at least the past 4 months with my trainer. Prior to that I was with my trainer once a week for close to a year, and I would lift with friends for my 2nd upper body day (upper twice a week, legs twice a week). With my trainer we have been doing dynamic work one day and max effort the other day. I am no stranger to the pause at the bottom (just ask my triceps LOL). I have used boards, bands, the floor, and power rack pins in my training, and trust me, I am a stickler for form. The rest of the week I either do leg work or light (VERY light) cardio. I particularly enjoyed working a dynamic set using the bands on the pins at the TOP of the power rack. Made me feel pretty good to be able to push 135 up, uh, about 6 inches after the bands stopped helping =)
The competition is organized, but it's just a local challenge amongst businesses. Weigh in is day-of, basically right when you walk in to check in. It's pretty informal. There will be ladies who can't lift the empty bar, and guys using shirts & whatever else. For me it's the personal challenge of just wanting to hit a PR while at the same time contributing to my team's point total. The scoring is using the Sinclair Formula.
As for what I do reps/sets...
On dynamic day I do 9 sets of 3 reps, change grip every 3 sets. Weight is low to start, usually 65. Might end up at 75 by the last three sets. Then we'll do some close-grip presses or JM Press. Close grip I think my best to date was 5 sets of 5 with 80 lbs. JM Press I believe last time was 5 sets of 3 with 85 lb. From there we do one more tricep set - press downs, or barbell extensions to the chin/throat, then front & side raises (front I've been up to 17.5 for 10 reps, 3 sets - side raises I use 12.5 for 10 or 12 reps). Then rear delt work, then rows. Sometimes T-bar, sometimes chest supported, sometimes cable rows. Hammer curls thrown in at the end for one reason or another...2 sets of 20 reps with 12.5 lbs.
Max Effort day is a lot of the same tris/delts/back work - but obviously the bench press is going to be single reps to failure. Like I mentioned in my first post...I can push 105 on the decline bench...it's touching on the flat that's killin' me!
As of today I am done with the heavy stuff till after the competition....but my goal (and this was my trainer's idea, after he got to know me & my crazy work ethic...) is to bench plates. Considering I am not a 20-something, and I'm kinda small, it should be interesting to see if I can get there. Never say never....
Scotsman
New member
Ok so from what I'm understanding your problem is in the lower portion of the press ie. coming out of the hole. From what you're listing you need to do more back work especially rhomboids. Your back will actually do most of the work at the bottom of the press if you train right. Shoulders are also very important make sure you are doing shoulder presses. Another point to make is that weighted ab work will also help as it increases core strength.
As Stilleto said your numbers are very good for your weight. I train with one of the best 114lb female lifters in the world but she also cuts down from about 130 for competitions. So your doing very well since you are maintaining a weight instead of training at a heavier weight (which helps tremendously).
As far as the week before do your dynamic day and then basically rest for the remainder of the week. Up your water intake especially day before and day of. Make sure you eat morning of something very filling and nutritious like oatmeal with protein powder. If you're into energy drinks take one about 20-30 minutes before you should press. If this is a standard three attempt contest them make sure your opener is heavy but something you can comfortably do. It's important to make your first press a doable weight so the you get on the board and get rid of the meet jitters. Since you mentioned that thinking about the numbers gets to you maybe have someone else call your lifts for you. Also try and get a good nights sleep night before. You also might want to take a protein bar with you in case the contest is moving slowly just so your blood sugar won't drop in between attempts.
Best of wishes and kick some ass!
Cheers,
Scotsman
voyager9355
New member
Great tips Scotsman, thanks
The event is this Saturday - so I have only one workout to go...it will likely be a lighter one.
You read my mind with having someone else call the lifts for me - my trainer will be there with me & that's what I asked him to do (including the first attempt doable weight!).
What stinks is that my team's time slot isn't till after 7PM, which leaves me all day to stew about it - or if I do it right - get completely psyched and confident.
I appreciate everyone's thoughts, ideas & encouragement!
The event is this Saturday - so I have only one workout to go...it will likely be a lighter one.
You read my mind with having someone else call the lifts for me - my trainer will be there with me & that's what I asked him to do (including the first attempt doable weight!).
What stinks is that my team's time slot isn't till after 7PM, which leaves me all day to stew about it - or if I do it right - get completely psyched and confident.
I appreciate everyone's thoughts, ideas & encouragement!
voyager9355
New member
Today is the day! All systems GO!
Good luck today!!!!
Good luck, Hope all goes well ^_^
