I was hoping to get some ideas from people on what a good bench program would be to run leading up to a meet. I’ll have 8 weeks of training for it before the deload week. Right now I bench twice a week using some numbers from a sheiko template. So each day usually has me doing around 75-80% for 5-6 sets of 2-3 reps. My current max is 285. I’d like to get in the 295-300 range if possible for this meet. I’ll be squatting twice a week and deadlifting once a week, so I’d be looking for a bench program centered around 2 days a week (at most).
If anyone can provide some input on this I’d really appreciate it.
If you enjoy training something similar to the planning that Sheiko prepared for the athletes he trained, then you could consider trying out one of such plans. I always remind people that these are not routines, but merely examples of monthly plans he wrote as a coach for an athlete he trained. As such, don’t follow it like law but rather appreciate the rationale behind the training and make it suitable to your needs.
If you have 8 weeks, just copying two 4 week plans could work and would allow you to evaluate how you can adapt the program to your needs. You could always try 37/32 as many people would suggest. That being said, it is not a law. Should you feel that you really such at pausing, really do long pauses. In general still pause everything no matter what. Should your lockout suck, maybe add chains on your days 2nd bench that is lighter or I personally often add in sets of 2/3bd AFTER i do my planned 5x3 80%. Of course I have been doing this a long time so perhaps adding is not recommended when you are new. Anyways, look up prelipins table as well. Its gold.