Increasing Endurance on Flat Bench

[EddieMonster]

I have been getting ready for a competition where I have to try and bench press my body weight up to 30 times. I have about 5 weeks left and was wondering if anyone had any good ideas on how to increase endurance. I currently can do 16 to 18 reps at 195 lbs. I want to get to at least 25 reps. Any thoughts?

 

[Scotsman]

How have you been training so far?

Cheers,
Scotsman

 

[EddieMonster]

Prior to training I had been doing my regular flat bench routine:

2 times a week
flat bench : 3 sets 8 to 12 reps (225 to 265)

During training the past 3 months I dropped the weight and tried to start from 135 and complete the 30 reps. I have accomplished this at 135 and 155. I feel that since switching over to high reps/ lower weight, I feel weaker. Not sure how to accomplish the desired effects. The competition also requires specific lifting standards (head on bench, feet flat, touch chest, lock elbows) I previously only came about an inch and a half from my chest. Since touching the chest I have lost a few reps.

 

[Scotsman]

Doing the high reps at lighter weight isn't really going to do a lot for you. Focus on gaining strength, the higher your max is beyond the weight you need to do the easier it will become. Water intake and diet are going to play an important role here too. The better hydrated you are the better your endurance is going to be. With only 5 weeks to go you don't have much time to gain a lot of strength so I'd say go heavy for the next two weeks. Then do a warm-up and test out with your weight for reps on week three. Then do like a 5x5 with your target weight for week 4. Then get lots of rest, eat well, and drink a lot of water for the last week going into your comp.

Cheers,
Scotsman

 

[EddieMonster]

Thanks!! I will try it and let you know how it works out. Do you think adding 50 push ups in the morning every other day would be over doing it?

 

[Scotsman]

Thanks!! I will try it and let you know how it works out. Do you think adding 50 push ups in the morning every other day would be over doing it?

I definitely wouldn't do it on bench day, but if you want to give it a try go ahead. If you don't feel it's a benefit after the first week then I'd stop.

Cheers,
Scotsman