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  1. #1
    Steven Proto ExtremistPullup's Avatar
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    how to prepare for a bench press competition

    Does anyone have a workout plain, or knows were to find a 8 or 9 week program for a bench press competition.
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  2. #2
    Geezer in Training Danimal's Avatar
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    What are you doing now?

    What you want to do is set yourself up to peak at the right time. Many lifters do this by starting out with say, sets of 5's, adding 10lbs each week, and dropping reps so you hit a top (but not max) single at the end. The last workout before the meet (usually about a week away) you do your projected opening weight and then rest up.

    Something like this:
    wk 1,2,3- 2 sets of 5
    wk 3,4,5- 2 sets of 3
    wk 5,6 - 2 sets of 2
    wk 7- 2 singles
    wk 8- opener and then rest
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  3. #3
    Steven Proto ExtremistPullup's Avatar
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    I'm doing 275 4 sets of 5. the competition is Nov 3rd.
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    5 Reps with 160 lbs
    1 rep with 211 lbs

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  4. #4
    Reactive Training Systems xahliftinracerx's Avatar
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    I was wondering the same thing about the meets.

    When is the last time I should work out before a meet?

    Should it be hard? OR go light and work on form?
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  5. #5
    Registered User Darracq's Avatar
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    I just do a regular workout and have at least 5 days rest before comp. Some people say 7 days off.
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  6. #6
    Registered User powerlifter70's Avatar
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    Originally Posted by xahliftinracerx
    I was wondering the same thing about the meets.

    When is the last time I should work out before a meet?

    Should it be hard? OR go light and work on form?
    When my meet is on Saturday, my last workout will be on Monday before and it will be a speed day on bench. My last heavy day will be the Thursday a week and a half before the meet and I will work up to my opening lift.
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  7. #7
    Banned Celticfan's Avatar
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    Originally Posted by Danimal
    What are you doing now?

    What you want to do is set yourself up to peak at the right time. Many lifters do this by starting out with say, sets of 5's, adding 10lbs each week, and dropping reps so you hit a top (but not max) single at the end. The last workout before the meet (usually about a week away) you do your projected opening weight and then rest up.

    Something like this:
    wk 1,2,3- 2 sets of 5
    wk 3,4,5- 2 sets of 3
    wk 5,6 - 2 sets of 2
    wk 7- 2 singles
    wk 8- opener and then rest
    listen to this dude, repped. Just add in more sets tho and go heavier on each set. Alot of them wil be basically warm ups
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  8. #8
    bat country ArchDukeOfTops's Avatar
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    Also, make sure you know the rules and train accordingly.

    If there is a competition pause it will effect your #'s. I've seen people bomb out their openers because they couldn't hit them with a competition pause.

    And, on sanctioned benching there is a press, and rack command. Have your spotter do these commands for you. You wouldn't believe how easy it is to slam the bar back before the rack command just because that's what you've always done in the gym. Once again, that means red lights and can cause an otherwise good lift to not be counted.
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  9. #9
    Banned GM54's Avatar
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    if you've never competed before DEF have someone who knows what your doing look at your form first and foremost
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  10. #10
    Geezer in Training Danimal's Avatar
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    Originally Posted by Celticfan
    listen to this dude, repped. Just add in more sets tho and go heavier on each set. Alot of them wil be basically warm ups
    Yeah, I didn't include warmup sets at all, that is only the working sets I listed.
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