need a bench program for meet

[quarry206]

What is a good workout for somebody getting ready for their first meet (well except high school).... I will be competing in raw bench

Right now my workout is
1-chest and back
2-triceps and biceps
3-off
4-legs
5-shoulders and traps
6-off
7- very lite cardio and 30mins of full body streching

Chest, triceps, legs , shoulders are my main areas I work out, the second muscle of the day is really to keep up over all strength I don't do for strength


My chest day right now is
Warm sets on bench the three sets of 405lbs usually going 4reps for the first then 3 for the next two with a spot to get the fourth.

I did the german block trainning a few months ago, but would switching to a bench only training 9 weeks out do me better or no???

Ps.... I have never done any type of negitives, or board or anything like that

I'm 25, 210lbs going to drop down to 198 to compete... I don't take any supplements, but wanting to add cratine, a good BCAA stack and get a lot better on my diet..

[Doc.Sust]

try the kenelly routine i have posted, it was made specific for a raw bencher and it does work well