Bench Press Contest at School

Training Powerlifting
1

Hey guys. I have a bench press competition come april 20ish? Right now I’m at 345-350 1RM but it’s basically stayed at that for atleast 6 months of direct chest. I was watching the IBODYBUILDER specialization part and i’m basically doing their workout as it seems the heavy weight and low reps are ideal for 1RM benching.

What i did today was:

Flat bench warm up 2x15 (135lb)
Pin Press - 225x10, 275x5, 315x3, 345x3, 365x3, 375x1 failed (from 315 on i did 10 second cluster sets)
Decline Bench - 135x15, 225x15, 255x10
DB Floor press - 50x10, 70x10, 75x10
Incline DB Flies - 25x15, 35x10

Then just did some speed bag work and jump rope.

What are your thoughts on doing this once a week? Or can i do twice a week? Any suggestions are welcome, thanks for reading.

Btw should i carb up on chest day? And will direct AB work 2-3 times a week really benefit me? I think my back is strong with 445 deadlift and 410 squat but w/e you think. THanks again!

2

  1. No you cant do that twice a week unless you lower the volume on the rest of your body parts.

  2. Thats really nothing like the I,BB workouts

  3. If you wanna win the bench contest focus on bench and maintain your other lifts.

  4. Use a powerlifting program if you want to focus building a better 1 rep max.

3

[quote]WalkingGunShow wrote:

  1. No you cant do that twice a week unless you lower the volume on the rest of your body parts.

  2. Thats really nothing like the I,BB workouts

  3. If you wanna win the bench contest focus on bench and maintain your other lifts.

  4. Use a powerlifting program if you want to focus building a better 1 rep max.[/quote]

x2

If you want to increase your bench, look up dave tates 6 week bench press cure.

4

thank you for your replies. Beneficial to keep the pin press? I feel my lockout is my weak part.

5

[quote]slyder2412 wrote:
thank you for your replies. Beneficial to keep the pin press? I feel my lockout is my weak part. [/quote]

yeah, but dont bounce the bar on the pins, stop for a slit-second to let the bar settle. No Cheatin.

6

Go make some boards for a board press and use them