i just starting to train for my local gym's bench press contest which will be held 3 months from now. This is my first ever contest I will be competing in. My problem is I am currently stuck at benching about 275 for my max and was wondering is it possible I can boost my max to mabe 325 by december? Any advice or tips on training that can help me prepare? Anyone's help is highly appreciated!!!
Bench 2 x week
Max Effort x 1/Dynamic or Repetition Effort x 1 (3 days after)
ME
1. Flat Bench up to 90% - 95% of 1RM using 7-8 sets to get there.
2. Pick another supplemental barbell excercise ie. floor press, incline bb, decline bb, etc.
3. Heavy tri's x 3 sets x 2 excercises-----4-6 reps should be all you can do
4. Heavy back x 3-4 sets----6-10 reps (lat, middle back work)
DONE
DE
Warm up shoulders WELL
1. Flat Bench 135-155 x 3 x 8 sets
2. Lock Out Work - 3 or 4 board reps of 3-5 HEAVY! Pin presses are also ok but can upset the shoulders some.
3. Blood flow work for the triceps x 1 excercise
4. optional blood flow work (sets of 10-12 reps) for the back
5. Shoulder work - front delt/laterals/rear. DB work here.
Vary the accommodating resistance (bands, chains) every week for the max effort excercise. We vary on dynamic day also but you can wave this excercise if you wish.
Good Luck!