Upcoming School Bench Press Competition!

[brody13]

Well, My school is having its spring bench press competition in 3 mns. or so and I am looking to take the win. Right now I am at 200lbs. and my bench is anywhere from 305-315, Im not sure, but i do flat bench with 110pd DBs for 8 reps, so I am guessings its closer to 315. These were the scores for fall 2005...

<151lbs - 330lbs
151-170 - 345lbs
171-200 - 365lbs
201-250 - 360lbs
>250 - 430lbs

Im looking at going into the 201-250 weight class since i have a friend doing it and going into the 171-200 (hes at 340 or so right now). I am looking to get up to 365 on bench, so a 50 lb increase in 3mns. I am looking at doing a highly chest strength specific workout for the next 3mns while taking CEE, Cytogainer, and FOOD. I want to get my weight up as well so im not so low in the class, maybe get to 220 or so. My question for you guys is do you think this is possible? and also can yall give me any good chest workouts for this goal, be specific please, including reps, speed, sets, time between sets, etc. If you can make it specific for my bench weight (310ish) that would help more. Thanks alot.

[brody13]

Re: Upcoming School Bench Press Competition!

bump.

[FIVE_8]

Re: Upcoming School Bench Press Competition!

college?

[supasaiyan99]

Re: Upcoming School Bench Press Competition!

College or high school? Doing 110 8 times should get you 315 at least once. Jump to 125lbs DB and focus on getting those as much as you can. The only way to get stronger is to keep increasing the weight. You might also want to do negatives with 50lbs over your max. Do 3 sets of 2 negatives with that weight. When you bench or do any workout once you get past 6 reps with that weight that means it's time to move up.

[solidground]

Re: Upcoming School Bench Press Competition!

agree with the above post,,also start working out with regular bench not dumbells..the switch may be good for your routine anyway and will help you prepare..remember people watching and the contest itself will probably add a few pounds to your max come contest day because of the adrenaline (atleast in my case).

CEE is supposed to work well ,,i had it but could not deal with the taste and stomach problems it caused

[jamescb77]

Re: Upcoming School Bench Press Competition!

im going to assume that you are in college and have been lifting a while with your numbers and weight. Do i tihnk you can gains some pounds on your bench yes do i think you can put on 20 pounds with cee cytogainer and food. no don't worry what you weight worry what you move. i will give you my workout and you can try it if you would like i have done 525 raw at 257 pounds. My workout personally is a five day workout and it does great for me.
Mon- Back 16 sets
tues- chest
flat bench 255-5 or failure
275-5 or failure
295- 5 or failure
175- 1 sets speed bench to failure
incline db press 3 sets of 8 rpes with 100s work toward this probbaly wont happen first try
pec deck 3 sets 10 reps pretty heavy
weighted dips- do as much as you can for 5-8 reps do 2-3 sets
wednesday- legs
thursday- shoulders
friday- arms (make sure you hit your tris hard)

[brody13]

Re: Upcoming School Bench Press Competition!

Its college. Im a freshman also. Im deffinently going to swith to flat bench BB next chest day. Also this is my new split...

M - chest / shoulders
T - bis / tris
W - Legs
Th - Off
F - Chest / Shoulders
S - Back
Su - Off

Im going very heavy on chest, shoulders, and tris, only focusing on power movements.

[jamescb77]

Re: Upcoming School Bench Press Competition!

bro you have no back day in there and you don't need to work your chest and shoulders twice a week unless you are going to do a max day and a define day as i call them. make one of those days a chest and one a shoulder day and add back work in there you do realize that no one has ever benched a good amount without a big back. a proper bench you lower the weight with your lats.

[brody13]

Re: Upcoming School Bench Press Competition!

im going to assume that you are in college and have been lifting a while with your numbers and weight. Do i tihnk you can gains some pounds on your bench yes do i think you can put on 20 pounds with cee cytogainer and food. no don't worry what you weight worry what you move. i will give you my workout and you can try it if you would like i have done 525 raw at 257 pounds. My workout personally is a five day workout and it does great for me.
Mon- Back 16 sets
tues- chest
flat bench 255-5 or failure
275-5 or failure
295- 5 or failure
175- 1 sets speed bench to failure
incline db press 3 sets of 8 rpes with 100s work toward this probbaly wont happen first try
pec deck 3 sets 10 reps pretty heavy
weighted dips- do as much as you can for 5-8 reps do 2-3 sets
wednesday- legs
thursday- shoulders
friday- arms (make sure you hit your tris hard)

This split looks good to. I am going to think of which I want to try, havent done a muscle twice a week in about a year, when i did i got good results, but also I dont want to overtrain. Also are these numbers designed for my weight? Also, Im not focused on my body weight so much, I am just asumeing it will rise with my strength and increase in calorie intake to acheive it.

[brody13]

Re: Upcoming School Bench Press Competition!

bro you have no back day in there and you don't need to work your chest and shoulders twice a week unless you are going to do a max day and a define day as i call them. make one of those days a chest and one a shoulder day and add back work in there you do realize that no one has ever benched a good amount without a big back. a proper bench you lower the weight with your lats.

I got back on saturday.

[brody13]

Re: Upcoming School Bench Press Competition!

After looking over your workout, I think I will give yours a try. Im not in the mood to do a body part twice a week.

[solidground]

Re: Upcoming School Bench Press Competition!

you shouldnt be doing body parts twice a week anyway

[jamescb77]

Re: Upcoming School Bench Press Competition!

yes i adjusted those numbers for what i woudl do at your strength

[FIVE_8]

Re: Upcoming School Bench Press Competition!

you shouldnt be doing body parts twice a week anyway

agreed

[brody13]

Re: Upcoming School Bench Press Competition!

Thanks for the input everyone and thanks for the split Jamescb77

now i just gotta get pissed and lift heavy as S**T to get my bench up!