how to prepare for a bench press competition

[ExtremistPullup]

Does anyone have a workout plain, or knows were to find a 8 or 9 week program for a bench press competition.

[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

[ExtremistPullup]

I'm doing 275 4 sets of 5. the competition is Nov 3rd.

[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?

[Darracq]

I just do a regular workout and have at least 5 days rest before comp. Some people say 7 days off.

[powerlifter70]

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.

[Celticfan]

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

[ArchDukeOfTops]

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.

[GM54]

if you've never competed before DEF have someone who knows what your doing look at your form first and foremost

[Danimal]

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.