225lbs maximum rep BP contest

[MikedaMan57]

What is the best way to prepare for doing MAXIMUM REPS with 225lbs on bench press.

Right now I can do this weight around 12 TIMES.

If I have only 5 weeks to get more reps with 225lbs for a contest with some colleagues...

what would you say is the best way to prepare myself specifically for this competition in the gym?

[200byjune]

doing negatives work nicly for me

[MuscleScience]

train for specificity. If you need to to bench 225 as many as possible then doing it as much as you can every workout will train your nervous system, along with your musculature.

Next in your routine would be high rep workouts after you finish doing your bench workout to build stamina and increase your lactate processing. I wouldnt even go over 225 since you have only 5 weeks left.

[soulstealer]

Both answers given so far are excellent like said I would bench 225 for your 12 and get a spot for 2-3 negatives so your doing 14-15 rep sets...

[MFT81]

I would use bands or chains......

[kickinit]

Neg is good..

Positive failure is good too. Meaning start with 225lbs do your max reps, then drop it to 205lbs (its easier) and do max reps, repeat all until your only doing the bar with no rest between sets.

Yeah of course you will need a partner and 2 if possible but not a big deal if you have just the one. Just be quick about it.

[TR'05]

Chains, bands, rest pause techniques, clusters and, most importantly, progression.

Simply put, to achieve more 225 reps you have to get stronger- 5 weeks isn't much time at all, unfortunately.

[jaydub]

personally, i'd try to up my bench a little. like go to 245 or so and get that up to a good number of high rep sets 10-15. then when you hit competition, 225 will feel a little light, and you'll be good to go on high reps too. but thats just me, and you do only have 5 weeks so..

[AverageWorkouts]

Im very new to working out so dont think of this as advice at all haha. But... I agree with Jaydub. You could even do a mix of what everyone said. Start at 245, do max then go down to 225 ect till your down to the bar. But Im mostly infavor or lifting heavier than what youll be doing at your competition.

[Jiesel]

Could always take the easy route and pop some Drol, you'll be putting that 225 up around 30 times come week 3

[kirk3624]

Could always take the easy route and pop some Drol, you'll be putting that 225 up around 30 times come week 3

Good stuff. More fun than bands.