Bench Contest in Mid-August

Training Powerlifting
1

I am getting ready for a bench contest in mid-August. I weigh 160 and bench about 275. What suggestions do you have for bumping up my 1RM between now and then? I would like to drop 5 pounds also so I can get in the lightweight division. My training thus far has primarily been flat bench, seated DB military press, and push-downs. I just started skullcrushers with light weight because they’ve bothered my elbow in the past.

Thanks.

Joe

2

maybe 3x3 for a while?

whatever has worked for you so far i’d guess.

since you’d want to maintain or lose weight just stick with low rep heavy weight type of training IMO.