So I just did my first meet yesterday, a non-sanctioned local meet, and things went quite well. I totaled 1,215 @ 228.
I am 21 years old and 6’4. I have been lifting period for about a year, and been really focusing on increasing poundages the past 6 months. My squat max has gone from about 365 to 405 in that time, bench from about 245 to 265, and deadlift has jumped from 365 to 545 (DEAD serious…lol). I feel like I have just recently got a feel for the squat, and numbers have reflected appropriately, and the deadlift is soaring so I won’t bother with that. However, my bench #s just don’t quite stack up compared to other people I see in the gym, or the other guys at yesterday’s meet. All the other benches in my weight class were in the 300s, which leads me to believe I am doing something wrong in training.
My current training for bench is as follows:
MON: Heavy Bench 4-5 sets of 5 (say 80-85%) Followed by weighted dips, incline barbell, dumbell for reps, tricep cable pushdowns, and finally flyes for a pump.
FRI: Bench for ascending # of reps from 215, 195, 175, 155, 135 with little rest in between. This day I also do arms, won’t go into detail but it is for a pump.
I also do standing OHP and shoulder work on Wednesdays.
If anyone has any critique on the bench training, or how the numbers stack up compared to a “normal” person’s total it would be much appreciated.