Doc Sust...Need you bro

[stacked566]

I was gonna PM you this, but I thought some people would benefit by seeing this. So I have my state meet march 10th and I'm doing fine in my training for that. However after that I have nothing til late summer, and there is this bench press comp for all the fraternities here at school that id like to train effectively for. So training would start Monday March 12th. The comp is the 16th of April. What kind of program would you suggest to bring up my bench (raw mind you) for that amount of time. Hopefully you have a few ideas to peak just right for this. Any help would be appreciated.

[Doc.Sust]

ok let me get this straight, state meet is in march
fraternity bench is april 16 th?
that would really only give you 4 wks of training ,(this is alos giving you the entire wk off before the fraternity meet, no lifting after april 9th)

actually i wouldnt lift the wekk after the state meet, i take an entire wk off after every meet to heal and give my CNS a break. so really you onlyhave 3 wks to train and thats it.

more doesnt = beter, so we only have 3 wks to work with, and that is fine

the state meet, is this raw or equiped? i know the fraterinty press is raw.also list me what you are doing for the press now, and how many days you are pressing, lets see where you are at first.

as far as peaking goes, you are laready going to be peaked from the state meet, so really all we have to do is ride out your training for that meet into the fraternity meet, and this is very easy to do.on way to do this would be to repeat the exact same training you did the last 3wks of training for the stte meet, this should put you right back to where you were,but lets see waht your trainng looks like, maybe we need to change it

[stacked566]

The state meet is equipped. I currently press once a week, with a second speed bench day thrown in 3 days later with about 60% to try and develop bar speed. Here is my bench routine up until March 5th(no lifting after that until the meet)
Feb 26th-2 board/ 1 board shirted presses. 6 sets of 2 @ 90% 1RM (365 lbs is 90% for this new shirt, the Inzer rage, its hard breaking it in)
Lockouts- 4 sets x 2 @ 90% Raw (middle pins as this is my stick pt-365lbs)
Bent over rows- 275lbs x 3sets x 3reps
Reverse grip bench- 4sets x 2 reps @ 315lbs
Seated Military BB Press- 4sets x 2reps @ 225-235lbs
Stretching


March 4th(sunday)-Mock meet
Bench press- 3 single attempts in the shirt. 395lbs 1st attempt, 405lbs 2nd attempt, 410lbs 3rd attempt. 405 is my proposed opener.

So then I'll have my meet and then my training has to change completely I would think since its raw. I was thinking about switching from just having a bench day with supporting excercises to a chest day with 2-3 press movements and saving the accessory movements for their prospective days.

So raw the most I've ever pressed is 365, but that was awhile ago, and I haven't pressed raw maximally in a while. I would wager my raw bench with a pause is 345 or so right now.

[Doc.Sust]

The state meet is equipped. I currently press once a week, with a second speed bench day thrown in 3 days later with about 60% to try and develop bar speed. Here is my bench routine up until March 5th(no lifting after that until the meet)
Feb 26th-2 board/ 1 board shirted presses. 6 sets of 2 @ 90% 1RM (365 lbs is 90% for this new shirt, the Inzer rage, its hard breaking it in)
Lockouts- 4 sets x 2 @ 90% Raw (middle pins as this is my stick pt-365lbs)
Bent over rows- 275lbs x 3sets x 3reps
Reverse grip bench- 4sets x 2 reps @ 315lbs
Seated Military BB Press- 4sets x 2reps @ 225-235lbs
Stretching


March 4th(sunday)-Mock meet
Bench press- 3 single attempts in the shirt. 395lbs 1st attempt, 405lbs 2nd attempt, 410lbs 3rd attempt. 405 is my proposed opener.

So then I'll have my meet and then my training has to change completely I would think since its raw. I was thinking about switching from just having a bench day with supporting excercises to a chest day with 2-3 press movements and saving the accessory movements for their prospective days.

So raw the most I've ever pressed is 365, but that was awhile ago, and I haven't pressed raw maximally in a while. I would wager my raw bench with a pause is 345 or so right now.

you can keep doinng what you are doing, just swith over to raw with the 3 wks you have, 1st wk use 80%of projected max for 3 triples, next wk 85% for 3 sets of doubles 3rd wk 90% for 3 singles or 90% for 1 single and than 95 % for another single. i like the speed day, keep it in there,i would work press, board presses and close grop on the first day. on the second day focus on speed work,than lockouts and some auxillary tri work,, do not max out before the contest, get rid of the reverse grip, it does nothing and get rid of the overhead press, trust me, it wont help your bench. if you dont have boards for baord presses, get to home depot and make some

[stacked566]

1 have 1/2 board, 1 board, 2 board, and 3 board for board presses...how many do you think are optimal for pressing raw?

[Doc.Sust]

throw out the 1/2 board and one board,it wont do anything.optimum boards IMO 3,4,5,

[stacked566]

thanks man, i'll post some results from both meets.

[Doc.Sust]

let me know