I have been entered in a competition for my jobs region and I am looking for some help. I have to Bench press my body weight as many times as possible. I am only hitting 185LB 23 times does anyone know a good work out to help me increase it more? Right now I am going heavy never more then 10reps a set and that is my warm up. I mainly do 4 chest exercises and two to three tri exercises I hit the gym twice a day on my chest workout days once early and one late. I change up all my exercises every work out except for flat bench. I even started to diet.

6:30 Am : Protein shake 40 grams of protein Nitro tech.

8:30 Am : Protein bar 20 grams of protein.

10:30 Am : one can of tuna 30 grams of protein.

12:30 Pm : one can of tuna With two slices of whole wheat bread and cheese 36 grams of protein.

2:30 Pm : Protein shake 40 grams of protein Nitro tech.

4:30 Pm : Peanut butter on one slice of whole wheat bread.

6:30 Pm : Protein shake 40 grams of protein Nitro tech.

Plus I take my Liquid Protein "Amino acids bcaa's" 18 grams of protein.

Any help would be appreciated it is no competition like you guy's enter but I hate to lose no matter what thank you for any help.