help, I need a training program for a contest
hi I have been here for a while, reading a lot.
In 2 months from now there will be a contest were I live, Israel.
we only have 2 kind of grades: from 0lbs to 165lbs, from 165lbs until .... unlimited, I am 165lbs so I would like to compete in the first grade, the light one...
there is the deal... we only compete in Bench press, and dead lift... no squat... ya... it's weird
I havent been powertraning till now, but I am not bad for Israeli standard.... wich is pretty low standard....
I found out couple of traning routing
http://www.elitefts.com/documents/9w...ng-program.htm
http://www.zyworld.com/powerlifting/workout.htm
but I am looking for someting specific to my need.
please help me win , I want a medal :elephant: , If I lose i will stop traning.. seriously..., Iam ready to give 110% for this contest