Entering first benchpress competition

SupraToWRX · 03-04-2006, 07:54 PM

Hey guys. I've been a long-time lurker of the forums here but rarely post. I've wrestled my whole life and have always been interested in strength/powerlifting but like bodybuilding as well.

Anyway, there's a benchpress competition being held here at school coming up on Tuesday that I've been training for. The weight class I'll be entering is 156-175lbs. Right now I'm about 4lbs heavy, but I'm an ex-wrestler so losing weight isn't a big deal for me. I maxxed out on Friday and put up 325lbs clean/raw. The winner of this class last year did 315lbs which is the most ever in this division. I'm not too sure of my competition, but I'm feeling pretty confident.

Any advice you guys can give me on what I should do on the day before and day of to ensure I get a good lift? Maybe intake a little more carbs the day of and make sure I'm hydrated?

Danimal · 03-05-2006, 07:08 AM

I'm not an expert on cutting down or anything so I can't offer you any advice there. If the comp is Tuesday, right now you shouldn't be touching a weight until then. Just rest up. Get a good night's sleep the day before (impossible for me, but you have to try!). Eat normally so you don't throw your body for a loop.

Drew23 · 03-05-2006, 08:42 PM

Just make sure to get plenty of fluids in you, and eat something. I always eat a lot the night before a meet and then just make sure I'm eating enough so I don't lose energy, but you don't want to be full.

If you're getting 3 attempts, make your first attempt something that is a gimme weight. If you max 325, then open anywhere from 250 to 275. Just pick a weight you're comfortable with. From there, do whatever you want. I usually either go for a PR on my 2nd lift, or lift something that I'm pretty sure I'll get. I always will go for a PR on my 3rd lift.

Good luck.

forcefedfreak · 03-05-2006, 09:17 PM

Don't do a whole lot different from what you would normally do the day before a heavy day in the gym. The obvious ones...get some good food in you, hydrated, and a good nights rest. How many attempts do you get? Is it touch and go or for a pause? That's an awfully large weight class spread, that kind of sucks (well not for you because you'll be coming in at the top of it). Goodluck with the event and let us know how it turns out.

ZachG85 · 03-05-2006, 10:59 PM

I'm not saying you aren't strong enough to win the division, but I hope you've been pausing on those benches. Touch and go and a meet-style stop are different beasts entirely, and if you aren't used to doing that you're going to be having a hard time.

Danimal · 03-06-2006, 07:18 AM

Zach if it's a HS meet they might not even have judges. Either you get the weight or not and rules and form are secondary.

ShreddedShruggin · 03-06-2006, 10:57 AM

Danimal is right. I remember doing a bench pressing contest at my school....guys were rebounding the bar off their chests, kicking their feet all over the place and before the meet started, guys were doing dips. It was a circus.

-Shruggin

SupraToWRX · 03-06-2006, 07:41 PM

Quote:

Originally Posted by Still_Shruggin

Danimal is right. I remember doing a bench pressing contest at my school....guys were rebounding the bar off their chests, kicking their feet all over the place and before the meet started, guys were doing dips. It was a circus.

-Shruggin

LOL, the way you described this scene is hilarious.

Anyway, it's being held at my college, Drexel University, so it isn't a "hardcore" competition so to speak. They do have a few rules, though, such as your ass has to stay on the bench, feet must stay flat on the ground, bar must touch your chest. As far as pausing, I really don't think they're looking for that. When I did 325 the other day I didn't bounce the bar off my chest, but I certainly didn't pause at the bottom. I guess you would call it a touch-and-go lift of 325. Oh and you get 3 lifts. I was thinking of starting with 315, then 325, then do a weight based on that second lift.

Can anyone post a vid of a good paused lift?

Millz · 03-06-2006, 09:41 PM

i was reading this, and this has nothing to do with competition, other than the competition of me, a 15 year old, trying to be on varsity football next year (my sophomore year) and i have a question.

well last time when i did my bench max i surprised myself (290 lbs, i was only expecting like 225) what i did before i got that max was a little bit of warm ups (145x8) then i jumped right to 225, but it was extremely easy. after that i basically kept increasing 10 lbs per rep/try for new max, until i stopped at 290. well that was about 2.5 months ago.

we are (my school weight class) figuring our new maxes tomorrow (tues march 7) and i wish i remembered what i ate the morning i got my bench max. well i figure what i should do of course is get 9 hours of sleep, and i just ate a large meal of pasta and wheat bread.

i am going to try for 315 tomorrow. a work out i did 6 days ago (i haven't done any chest workouts since then) to give you an idea of what i have been doing on the basic bench work out (aside from dumb bell bench, pushups, etc) i did 205 lbs x5 for one set, then did 215x5 for 2nd set, then 225x5 for 3rd set, then i tried my max (290) and got it up on 3rd attempt-but the spotter helped with probably 10 pounds.

Anyways HERE IS MY QUESTION; what should i do for warming up? like what lifts and how much weight/repitions? what should i eat that morning? what are some good mental things to do? I'll be doing the lift about 8:30 a.m. (I'll wake up at 6:00 a.m.)

Drew23 · 03-07-2006, 07:07 AM

Eat what you normally eat on days that you lift. Don't overeat.

Warmup with low reps (not more than 3 per set) and go until you feel warm and ready to max out. If you are going to attempt 315, do a single at 225 and maybe one at 250 or so.

BakesPimpRB23 · 03-07-2006, 01:33 PM

damn dude... you have one hell of a bench for a 15 year old... just get your squat up to par with your bench and you will be in real good shape... as far as maxing goes... i would do a warmup with 135(little water, 1 minute rest)... 185 for like 3 reps(lil water, one minute rest)... 225 for one(water,1-2 min)...275 for one(3-4) then probably like like 300... just to be officially in the 300 club... then take a good solid break(3-5) and go for ur goal if 300 wasnt too bad