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2005/10/31, 08:30 AM
I am entering a corporate bench press comp which will be staged on 30th Nov.
I haven't been training for years but started 2 weeks ago.
In th past my press has been pretty good repping 50-55kg on each side not including the bar -8kg bar. At the moment I am maxing on around 35-37.5kg on each side (not including bar).
I have done a lot of reading on this site and from my previous knowledge and have adopted MAX-OT system. My 4-6rep sets are 35kg currently. Given the short time frame from the comp is this the best technique to get a big bench fast? it recommends doing it every 5 days whichwill give me only about 6 sessions till the comp! Will I have more gains if I increase the frequency or is there not enough time for body to recover. I was thinking of training chest with this method twice a week - Monday and Thrusday- is this a good idea.
Before I used to do a 2 on 1 off or a 1 on 1 off weights routine for all bodyparts.
Should I be doing any other weights on the other days. If what should i be doing to make my bench press the best it can be.
Wat should weights should I do a week before the comp? How should I warm up just before the comp.
What food and other suppliments should I be taking? Any specific diet tips? any other advice?
Thanks!
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2005/10/31, 09:52 AM
The best thing for you to do now would be get your form spot on and get used to heavy weights. You don't have the time or experiance for a circa maximal phase, and so I would just focus on that. I would normally advise a week of light mobility drills before a competition, but in your case, I would want to have heavy weight in my hands 3 days before the competition. Not a full session, just enough to keep the feel.
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/11/01, 04:50 AM
do bench press 3 times a week....you got 4 weeks...you can try the following...among any other X things....
First week 10 sets of 3 reps at 70-75%
Second week 10 sets of 2 reps at 80-85%
Third week 5 sets of 3 reps at 80-85%
Fourth week 3 sets of 3 reps at 85-90%
gl
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2005/11/01, 03:42 PM
are you competing raw???
i think the plan menace layed out sounds pretty good.
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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