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Old 05-26-2013, 11:43 PM   #1
JustinWorkouts
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Question Planning On Competeting Next Year? Any Program Suggestions?

My Stats:
Weight (175lbs Bulking To 190lbs (Maybe More Depending On Bodyfat %)
Bodyfat: 13%
Bench: 230lbs
Squat: 275lbs
Deadlift: About 470-480lbs
Overhead: 185lbs
Program: Finishing Up Madcow 5x5 (Only The Deadlift Part)

Goal: I need to be able to beat his 315lb Bench Press But I want a 405lb Bench. I just started a Full Bulk 500-1000 cal surplus (Goal is 4000cals a day Tracked By MyFitnessPal) This will be my 3rd bulk coming all the way for 130lbs. Any suggestions on a program(s) that I could use to get that 1st place trophy? I may be in Middleweight Class.

Competition isn't until April 17, 2014. I didn't compete this year because I wanted to watch. Most of these guys don't lift they are just football players.

The Main Thing I have to do to win is 315lbs+ Bench & curl the 45lb bar 130 times. Everything Else should be no problem. I tried to see how many I could curl & I topped out around 50.

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Old 05-27-2013, 12:40 AM   #2
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Quote:
Goal: I need to be able to beat his 315lb Bench Press But I want a 405lb Bench. I just started a Full Bulk 500-1000 cal surplus (Goal is 4000cals a day Tracked By MyFitnessPal) This will be my 3rd bulk coming all the way for 130lbs. Any suggestions on a program(s) that I could use to get that 1st place trophy? I may be in Middleweight Class.
What program have you been running since May 2012, and how much has your bench increased during the last 12 months?

I think the best thing to do is analyze your bench progress and program from the last year and go from there. Once we have more info we can make recommendations about any possible changes.

You are trying to put on nearly 175 pounds to your bench press in less than a year. To put this in perspective, 405 is only a few pounds shy of the USAPL American record. I am not pointing this out to say it can't be done, but merely pointing it out so you understand the gravity of the challenge.
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Old 05-27-2013, 12:23 PM   #3
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Starting In May I did 5 Cycles of 5/3/1 But My Bench Didn't have much success.

Cycle 1: Max 185
Cycle 2: Max Still 185
Cycle 3: 190lbs
Cycle 4: 195lbs
Cycle 5: 200lbs

1 Month After Resting (Doing Dumbbell Work Instead I went from 70lbs Dumbbell To 110lbs)



Then After I got up to 110lbs for 3 reps I went back to bench press where I did Smolov Jr. 3 Week Bench Where I had a lot of success going from 200lbs up to 225lbs. From Here I just focused on getting to 495lb Deadlift. (Almost There) Here was Week 1 of Smolov Bench. I never uploaded Week 2 & 3. Pretty much using average form. Really Needs work

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Old 05-27-2013, 05:14 PM   #4
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Goals, dedication and motivation are good but like BTB said...goals most be realistic and in perspective.

Try to open your bench grip aprox 2in wider and grind your legs into the ground. Your body must be stabilized before try any attempt.

Not sure if that is a one day video but you must do the 1 max rep before do all your routine. Keep it pumping and stay motivated!!!
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