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  1. #1
    Reinhardt is offline Senior Member
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    Default peaking my bench press on 14th november

    Comrades,
    there's a bench press meet at my lifting club on wednesday the 14th november.
    I PRed with 125kg on the 23th october, how should i peak now for the meet?

    The 125kg wasn't all out, it was more of a sorta max.
    I'd like to shoot for 135kg on the third attempt, that would be slightly more than 150% bodyweight.
    I usually bench one a week on wednesday plus a lighter incline close grip session on saturday.

  2. #2
    Ilya is offline Junior Member
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    IMHHHHHO - you can't really expect to make significant improvements in 3 weeks.

    Which is not to say that you won't make 135 (that depends on how much of a "sorta max" was your 125).

    What I would do in order to (a) maintain peak, PR form (b) not burn out - is:
    - Heavy day - work up to a heavy, but doable triple. Can't stress the doable part enough. It should be a reasonably comfortable lift. Not even close to failure.
    - One/two lighter days a week. The rep range is less important here than the fact that they should be light. Easy. Doing triples, with you 5x5 weight. Doing 5s with you 4x8 weight. That sort of thing.

    For all (2 or 3) days I would do the flat bench - i.e. the bench you will do in comp. At this stage, I don't really see much point in the incline/narrow thing.

  3. #3
    fatman is offline Senior Member
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    Default

    Not to mention that you probably shouldn't be attempting anything close to heavy in the week before going for a PR. So, today being the 25th, you only have about two weeks to work with. Putting 10 kilos on your bench in 2 weeks by actually getting stronger is not very likely, but you will probably be able to lift more than 125k just from the adrenaline rush of going for a PR.

    I would recommend drilling your form with medium-heavy paused triples, never going close to failure, for the coming two weeks. Maybe even bench twice per week (all paused). Use a weight you can get 5 easy reps or 6-7 tough ones without an all-out effort. Maybe work up to a single with your opener in the second week (which should be a weight you can always hit for a hard double). Take the last week off, then gun for a PR in the meet.

    Also check this out for ideas:

    http://ditillo2.blogspot.com/2011/09...erry-todd.html

    Program used by one of the best raw benchers in history.

    Good luck and next time take more time to prepare
    [URL="http://heavyasareallyheavything.blogspot.com"]Fatman's Training Log[/URL]

  4. #4
    Reinhardt is offline Senior Member
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    Default

    Thank you!
    Come meet day, how should i pick my attempts?
    Is 115/125/135 clever?

  5. #5
    Steve Freides is offline Senior Member
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    Default

    Quote Originally Posted by Reinhardt View Post
    Thank you!
    Come meet day, how should i pick my attempts?
    Is 115/125/135 clever?
    I usually open with the heaviest weight I've tripled in training. After that, it's tough to say. It's important to have a solid first lift that you have no doubts about. After that, it's about your competition and about how you feel.

    The week before (nice that you bench on Wednesdays and the competition is on a Wednesday), try doing what you'd do at the meet except for the third attempt.
    -S-

  6. #6
    BillLumbergRKC is offline Senior Member
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    i'm not chiming in because i screw this up more than i get it right. whatever advice you follow, please log it and the results and let us know so that in the future maybe i'll do a better job.

  7. #7
    BillLumbergRKC is offline Senior Member
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    thought of some advice from a mistake i've made in the past--if you don't already, start training at the same time of day that you will compete.

  8. #8
    Reinhardt is offline Senior Member
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    Default

    Thank you, Bill and Steve!

    So the following BP sessions could look like this?
    Saturday: 110x2/2
    Wednesday: 110x3/3
    Saturday: 115x2/2
    Wednesday: 120x1, 125x1, 130x1
    Saturday: 110x2/2
    Wednesday, Meet: Opener 115 or 120, Second 125 or 130, Third 135kg

    I squat on monday and pull on friday, should i just keep on doing my 5x5?

  9. #9
    smathews is offline Senior Member
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    Thanks, everyone, for the advice to this poster. I have a push/pull on November 10, so I've been thinking about the same thing- how to peak on time. I may be training too heavy at this point in the game. Heavy, paused triples might be the way to go.

  10. #10
    Ilya is offline Junior Member
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    LOL... Somehow, without really disagreeing with one another the posters on this thread gave advice that culminated in an approach that is so not what some of us were saying.

    You are going for a weight you've never lifted before (130) exactly a week before your meet? Hm... If you make it comfortably - cool. You'll have the confidence to do that again (and possibly more) during the meet.
    If you don't (and you've never done it before, so how can you be sure that you will) - you've set yourself up for not even getting 125 in a meet.

    When someone higher up told you to do "as meet, but without the 3rd lift" a week before the meet - they were basing it on the general guideline that:
    - your first lift is properly easy (the sort of weight you could do for 2-3) and should go up without any grinding or the bar slowing down.
    - your second is you old PR at most (and for most people this is not the PR of three weeks ago, but a PR of full 2-3 months cycle ago)
    - and then you go all out for the 3rd

    We are talking relatively low weights here, so who knows - it might all work out just fine. But the smart thing whould be not to touch anything heavier than 115-120 until your actual meet.

    Just my opinion.

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