Bench Comp

Anamilasti · 17-Mar-05, 01:15 PM

hey guys. im 18 just entered a bench com at my gym. its for a couple $ and id obviously like to win. i weight 158 lbs and im in a catagorie of 160 lbs and under. my bench is about 245 lbs with no spot 3 times. the comp is for one rep. dose anyone have any thing that will help me boost my bench up? any little tricks or traning ideas? thanks ..... i would like to be benching 295 1 time.... i knw it will be hard but what can help me do it?

Cort · 17-Mar-05, 01:42 PM

Carb loading, maybe a little caffeine beforehand (best if you don't have any for a while so you aren't dulled to the effects.)

Before the comp. take at least 4-5 days off from the gym, get your full 8 hours of sleep every night, and stay hydrated.

**MostMuscle** · 17-Mar-05, 01:45 PM

I don't know how effective carb loading would be since it is not an endurance event.

How long do you have until the competition?

Anamilasti · 17-Mar-05, 05:48 PM

3 weeks as of today

Cort · 17-Mar-05, 09:05 PM

What's your current max? Don't know if you're going to get to 295 if you can only get 245 for 3. You'll probably be shooting for the 260-280 area currently.

**Firehawk** · 18-Mar-05, 09:38 AM

3 weeks ain't alot of time to prepare for something like that. Guys that train for poewrlifting meets start 12 weeks out, with higher volume then get lower and loewr volume until they are doing singles (at least this is what the pros do).

If you want i can direct you to a good journal where a powerlifter did that and you can read through and go from there.

How's your form? There's some techniques you can do to put up weight. Can you get a video clip? Id' like to check it out.

**Firehawk** · 18-Mar-05, 09:42 AM

Quote:

Originally Posted by MostMuscle

I don't know how effective carb loading would be since it is not an endurance event.

How long do you have until the competition?

This is what the powerlifters do when there's a 24 hour weigh-in. They diet down as low as they can go, get into a lower class, then just chow down. They come in 20 lbs heavier and alot more energized on the day of the competition.

**MostMuscle** · 18-Mar-05, 10:14 AM

Firehawk I understand the concept of "making weight" but since he is at the top of his weight class already, I don't think this would be of much help to him.

**Firehawk** · 18-Mar-05, 03:46 PM

I didnt notice that, isee what you're saying. Then he'd still benefit to drop some water so he can really carb load up after he weighs in. He's actually almost out of the division by 2 lbs.

**Jaster** · 19-Mar-05, 06:49 AM

Is this a 3 try comp?
If it is first try go with a weight you know you can lift 2 or 3 times (this is so you can kind of warm up knock out your jitters and make sure you don't get screwed in first go around. What I mean is in the type of meets I have done You can't go backwards in weight. So if you try to put up 275 and miss you can't back down to 245 on try 2. You have to get 275 up before you can move on. So see if you go too heavy first round you can knock yourself rigth out.) So this would be around your 245 zone next try,
Try 2 you have to turn this up a bit you go for here what you can do 1 rep or your 1 rep max. Yes you need to figure this out. Get a spotter and find it. You will not be able to find this with one of those charts. You HAVE to do it!!
Ok Last Try this is where you go for IT!! You have to watch what the other guys put up. Here is where you go all out and load on as much weight as you think you can push and slam it!! Good luck!!!