Good luck bro! I've got a meet that day to but its the big 3 lifts. Benching 235lbs really isnt helping me much though. My bench has been stuck for 6 weeks..
Should I do a heavy day and then light/speed work another day in the same week? I need to be able to press 250lbs minimum on March 7th.
Here is a 4 week program based on your 235 bp max. You can do your heavy day on Monday and your speed/light day on Thursday. Or, your heavy day on Friday and your speed day on Monday. If you feel too sore, skip you light day. Rest 3-5 minutes between your heavy sets.
Speed/light day Workout:
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent over dumbbell rows: 3 sets x 10 reps
Also, check out USP Labs for your supplements too. I use SuperCissus RX, Jacked and Prime. USP Labs Prime is the supplement that has been the best for increasing strength for me. I just recently set a new personal record of benching 500 lbs unequipped in the 220 class. I am sure that Prime played a huge role in making me strong enough to get that personal record. Also, I set a National bench press record and was drug tested too. I'm looking forward to using Prime to continue to help me great stronger at my upcoming Pro and National Bp meets. Definitely, I recommend USP Labs Products!
Increase your protein intake to 1 gram/pound of body weight. Eat a lot of baked chicken breast, boiled eggs, tuna fish, salmon and steak every three hours!! Eating every three will help increase your anabolic state. Which will help increase your strength and size over time.
4-WEEK BP TRAINING CYCLE
1st week
Bench press
Bar x 15
135 x 10
155 x 7
185 x 5
210 4 x 3
Pause close grip bench press
135 x 12
145 x 10
155 x 8
185 x 6
Decline skullcrusher
4 x 8
Pull ups
4 x 10
2nd week
Pause Floor Press
Bar x 15
135 x 12
155 x 8
175 x 6
195 x 3
225 x 3
245 x 3
Dumbbell bench press
4 x 8
Dips
4 x 8
Bent over dumbbell row
4 x 8
3rd week
Pause 3-Board Press
Bar x 15
135 x 12
175 x 6
205 x 4
225 x 3
255 x 3
275 x 3
Push ups
4 x 20
Lying dumbbell tricep extension
4 x 8
Pull ups
4 x 8
4th week(deload)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Bent over dumbbell rows: 3 sets x 10 reps
5th week
Competition!!
Let me know what you think!