I have a max bench competition on friday. I do know the best warm up to perform prior to my first lift or how to calculate what I should use for my first lift. There are three lifts total and the best one counts (no shirt).
I am 27 and weigh 200 lbs, 5'11". 2 yrs ago I maxed out at 335#, no shirt.
My last bench workout was a pyramid :
185 x 10 (2)
195 x 8 (2)
215 x 6 (2)
225 x 4 (2)
275 x 2 (2)
I have been doing this for the past 3 weeks. Prior to that I was on a 5 sets of 5 reps scheme at 225#.
Any suggestions on a warm up prior to the 1st lift and a starting weight? This is my first competition.