contest prep work out.. need help

[quarry206]

i want people to comment on what they think about this contest prep workout.. its kinda a rip off of a few mixed together. i will be completeing in bench only

PLEASE RIP IT APART IF NEED BE!! I'M HERE FOR HELP

i think it needs help.. but i have never done a contest prep workout before. the meet is the 100% raw fed meet on Nov 17.. this will be my first ever federation meet. i'll compete at 198lb and really hoping to get a 455lb at the meet.

day 1- chest_
bench
incline bench 3 sets of 10 with 225lb to 250lb depending

day2 rest

day3- back_
wide arm pull ups 3sets of ten
deadlift 3-5 sets

day4- triceps and biceps (but focus on tris)_
cable extenstion 3 sets (heavy)
wieghted dips 3 sets(120lb-130lb added)
DB curls 3sets

day5- shoulder / legs (weird combo i know)_
DB shoulder press
laterals
squat
leg press/ or whatever i feel as a second for that week

day6 rest
day 7 rest

stats

Age 25
wieght around 205lb (at the moment)
years of training about 2 in powerlifting, and 8 total in a gym
never used equipment, nor steroids

also when benching i use a close grip, pinkie on the inner part of the ring.

my bench day will steal the Ryan Kenelly modified bench press routine for percentage and reps.. starting at 60 percent and moving up as the weeks go

[cmillett]

Ok thus what I would change on your split,
day 1-Bench,raw kenelly method
day 2-rest
day 3-back
day 4-Speed or light form work ,then your arms,shoulder rehab
day 5-cancel shoulder work,gp wth legs
day 6-rest
day 7-rest

I modified yoyr days a little ,but still the same split.

day-1 chest day,You camt go wrong with the raw kennelly method,as for secondary work since you are a raw bencher,I would do declines or low board work for 3-4x5,then I would either do Inclines or shoulder presses for 3x8-12
(Tip,while the %'s are low,75% or lower,pause presses will work wonders for the raw bench,but as the %'s get higher than 75%,I would stop the pauses and would drop the % back to the 50-65% range after the heavy work to work some more pauses pressing,example-80% 3x3touch n go,50% 3x3 paused)

day 4-NOTHIN heavy on the chest,do some light speed work or some light form work.Arms ,you know what you ned to do.As far as shoulder on this day,I wouldnt do any type of press movement,front or side raises will be fine for 3x10-15.You can also do your lockouts on this day if you feel,I wouldnt go lower that a 4'' lockout though)

[Tbone1975]

i want people to comment on what they think about this contest prep workout.. its kinda a rip off of a few mixed together. i will be completeing in bench only

PLEASE RIP IT APART IF NEED BE!! I'M HERE FOR HELP

i think it needs help.. but i have never done a contest prep workout before. the meet is the 100% raw fed meet on Nov 17.. this will be my first ever federation meet. i'll compete at 198lb and really hoping to get a 455lb at the meet.

day 1- chest_
bench
incline bench 3 sets of 10 with 225lb to 250lb depending

day2 rest

day3- back_
wide arm pull ups 3sets of ten
deadlift 3-5 sets

day4- triceps and biceps (but focus on tris)_
cable extenstion 3 sets (heavy)
wieghted dips 3 sets(120lb-130lb added)
DB curls 3sets

day5- shoulder / legs (weird combo i know)_
DB shoulder press
laterals
squat
leg press/ or whatever i feel as a second for that week

day6 rest
day 7 rest

stats

Age 25
wieght around 205lb (at the moment)
years of training about 2 in powerlifting, and 8 total in a gym
never used equipment, nor steroids

also when benching i use a close grip, pinkie on the inner part of the ring.

my bench day will steal the Ryan Kenelly modified bench press routine for percentage and reps.. starting at 60 percent and moving up as the weeks go

I like the split. I wouldn't put legs with shoulders but I'm heavy into legs. I do like that split though. Good luck, you're very strong. This will make a good thread.

[scottish]

I would def, go with the Ryan bench program. Im on my second week, and its really kicking my ass. Who would of though doing 60% of your max for 8 sets of 3 would put a whoopin on ya..

[quarry206]

alittle update on how things are going
i'm finishing my second week at the moment

i have been doing the pause presses and they seem to really hit me good. i have been and plan to switch up my aux work after the bench. on week five i'll stop the pause press and do touch and go..

my workout for chest day for week two
'
flat bench 65% (295lbs) 8sets of 3 all reps with a two second pause on the chest.

decline bench.. 315lbs, touch and go with go form 3 sets of 7

incline 225lb 2 sets of 10 perfect form and touching high on the chest

shoulder press dumbbells 90's 2 sets of 6 (i was tired)

i most worry about good form and work on breathing.. i know its not perfect, but its my first try so i'm working on it

my tricep day (thursdays)

cable push down with the rope 3 sets of 10, focusing on the lock out at the bottom. 180lb-200lb-220lb

dips 3 sets of 10 with 110lbs straped to me

flat bench 225lb rep out to 20 one set.. i use good form but focus on pushing as fast as possible

[scottish]

You might want to throw in some CL presses, and some lockouts.