That’s strong stuff eco, great work!
5x10 W/ 85% sounds like a lot to me, 5x5 is great buddy.
8/20
bench 310x5(75%), 330x5(80%), 350x3(85%)
bench 5 sets 205
one arm db row 5 sets
curls 3 sets
wanted to get 350x5
[quote]ecogenx wrote:
Have my first meet coming up Oct 11. Going to post my workouts here and will take any comments or advice. I will be following Jim Wendlers 5/3/1 program. This week is a deload week and next monday I start my contest prep.[/quote]
Good luck with your training & meet!
Here are 10 great competition bp tips that I have learned over the years:
-
Your last heavy bench press workout should be 7-10 days before your next bp competition.
-
Use no more than 80% max because if you do a Max Single within a week to 10 days of the Meet, you can automatically take 5% to 7% off that amount for your max on meet day.
-
1-3 weeks before a bench press meet you can’t get that much stronger, but you sure can get a lot weaker.
-
Ice your elbows 2-3 times before your bench press competition.
-
Your bp will suffer the most when you loose wt. You can plan on losing about 3 lbs from your bp per lb. of bwt lost AFTER the first 3 lbs of lost bwt. The lighter you are the more dramatic the effects.
-
Increase protein intake to increase recuperation.
-
Get a lot more sleep/rest.
-
Visualize the meet and your attempts.
-
Go over your meet equipment check list.
-
Have fun.
TRAIN HARD
“BIG WILLIE” J.T. HALL
Thanks a lot Big Willie. I will definity use these.
start practicing pausing on the chest, as u will have to do that at the competiotion and it makes a big difference if u dont practice it
Thanks Nate. The last 4 weeks I plan on doing more pause benching.
Took my stance in quite a bit. It felt much
better but my inner knees still hurt with full squats. I think I got plenty low enough with the narrow stance.
8/22
squat 355x5,385x5,405x5
1/2 squat 455x2
chin 5 sets 10,5,4,3,2
squat(wide stance) 50% max 240 5 sets 10,5,5,5,5
leg curl 5 sets 10 reps 75 lbs
Doesn’t look like much but I was smoked. Had a hard time walking up the steps. The deep squats kill me.
Good advice, that.
80% 85% 90% 3 reps week
8/25
deadlift 375x3, 400x3, 430x3, 500x1(PR)
military 185x3, 195x3, 205x6
stiff leg deads 240x10,8,6,5,5
hanging leg raises 5 setsx 12 reps
It wasn’t the week to max dead but I had to try 500 because 430x3 went up so easily. I used my belt with 500.
[quote]NASAKYCHAIRMAN wrote:
ecogenx wrote:
Have my first meet coming up Oct 11. Going to post my workouts here and will take any comments or advice. I will be following Jim Wendlers 5/3/1 program. This week is a deload week and next monday I start my contest prep.
Good luck with your training & meet!
Here are 10 great competition bp tips that I have learned over the years:
-
Your last heavy bench press workout should be 7-10 days before your next bp competition.
-
Use no more than 80% max because if you do a Max Single within a week to 10 days of the Meet, you can automatically take 5% to 7% off that amount for your max on meet day.
-
1-3 weeks before a bench press meet you can’t get that much stronger, but you sure can get a lot weaker.
-
Ice your elbows 2-3 times before your bench press competition.
-
Your bp will suffer the most when you loose wt. You can plan on losing about 3 lbs from your bp per lb. of bwt lost AFTER the first 3 lbs of lost bwt. The lighter you are the more dramatic the effects.
-
Increase protein intake to increase recuperation.
-
Get a lot more sleep/rest.
-
Visualize the meet and your attempts.
-
Go over your meet equipment check list.
-
Have fun.
TRAIN HARD
“BIG WILLIE” J.T. HALL
[/quote]
Great tips Big Willie.I lift NASA in Texas.Go for it E!!!
So i suppose now is a good time to revive this thread…
How did everybody go? I’d be interested to hear how the OP went (and everybody else who mentioned doing a meet around now…)
Had my first comp, hit 185-117.5-192.5 at 85.5(~410-260-425 at ~190) which i was fairly pleased with, apart from the bench (missed my second and third attempt at 125 (275). Didn’t miss any in the squat or deadlift, next time i’ll have to go higher.
Pictures Eco? I know you did well…now we wanna see pics!