Getting ready for comp. bench help

[ke 20]

i have a competition coming up march 5th and im looking for some advice to jump my bench up maybe 20lbs or so. my workout now looks like

bench 3x6
db bench 3x7-9
pullovers 3x7-9
flyes 3x7-9

im sitting at about 355 1rm and i would like to get up to 375 or 380.

 

[pwrlftrscott]

i have a competition coming up march 5th and im looking for some advice to jump my bench up maybe 20lbs or so. my workout now looks like

bench 3x6
db bench 3x7-9
pullovers 3x7-9
flyes 3x7-9

im sitting at about 355 1rm and i would like to get up to 375 or 380.

your not going to gain a lot of strength between now and march 5, thats less than 3 weeks, about all you can do at this point is not get weaker and prepare to be at your best on meet day. my .02 stay out of the gym after march 1 and get completley recovered. do not do too many warm up sets on meet day. drink tons of water the week of the meet and be sure to eat as much as you can, do not worry about weight classes, go in as heavy as you can, rest as much as possible the week of the meet. all this will be more important than your routine this close to the meet, but in your remaining workouts, drop the pullovers and flyes, they do not help your bench, and lower the reps on your bench presses, do triples this week and next and do not go heavy after that, until after the meet. we can get you on a workout after the meet that will help your bench go up, but nothing is gooing to do it in 3 weeks. jsut maximize what strenght you have, learn form the meet and get better next time.

 

[DaveTSI]

agree with ^ dont lift after the first of march, take in as many cals/water as you can the week before the meet. i would definatly take out the pullovers and flyes from your routine. if you have a bench shirt i would add rack lockouts to your routine at the end. they will help your lockout alot especially with a shirt. if you have one you should be using it every chest workout and practicing in it, its all technique and form with those things. Good luck!

 

[donsj]

What bench shirt are you wearing, make sure you set up properly and take your time. Do not rush and focus, focus, focus. Be sure and use your legs. Start pushing with your quads right at the lift off and bring bar down fast and wait for comands. good luck.

 

[ke 20]

im lifting raw

 

[Chambewy20]

I would do this meet, take a week off and start doing a different bench program. I personnally don't think flyes and pull overs will help your bench at all.

 

[ke 20]

I would do this meet, take a week off and start doing a different bench program. I personnally don't think flyes and pull overs will help your bench at all.

what do you suggest i do?

 

[Chambewy20]

Right now it's a little late, but in the future, I would go to www.westside-barbell.com, www.elitefts.com, or metal militia and find what works for you best.

Metal militia programs are more geared for guys who use equipment, not saying it won't work for you but you may want to try a westside program.

Are you only a bencher or do you do other lifts as well?

 

[ke 20]

i just do bench comps, but im working on my other lifts hoping that i can get strong enough to try them as well.

 

[pwrlftrscott]

what do you suggest i do?

westside and metal militia that were already suggested are some of the most popular training methods, you jsut have to find what works for you, but for starters when you start your new cycle after the meet, remeber when your training for a bigger lift, you train the lifts, not bodyparts, alot of the movements you see guys doing for chest, are to make it bigger or more defined, not nessasarily stronger. lower reps than you have been doing is a start, board pressess are one of my favorite assistance exercises for the bench along with rack lockouts and floor pressess. the triceps are the primary movers in the bench, not the chest, but they do not need to be trained with isolation moves like pushdowns and kickbacks, i do not even do extensions anymore, just heavy pressing with a close grip. heavy pressing with lots of rest, and no isolation movements will get that 355 bench to 400 in less than 6 months.