Hello all. I was just hoping someone might be able to advise me on preparing a training template for bench only powerlifting. I have a minor enough lower body disability that prevents me doing correct form squats and deads. I’m looking to start competing in bench only meets. My bench numbers are okay, but not yet powerlifting standard. I currently can bench roughly 1.25 x bw, I would need to get this up around 1.5 x bw to be somewhat competitive.
I have been working out three times a week. I do a heavy bench day on day one, day two is legs, and day three is a medium intensity bench day, usually speed work or pin presses or something else that I feel might be lacking in me. On both bench days I do upper back, shoulders and arms assistance work.
I’m wondering would I benefit from adding a third upper body day, focusing on shoulders, traps, arms, forearms, that sort of stuff? I would be making it a lighter intensity, almost bodybuilder type day, higher reps, aiming for a pump. The training week would be sat - heavy bench, Sun - legs, Tue - speed bench/ pin press etc, Thurs - light shoulders, other assistance.
What do ye think? Or am I best off sticking with the current three days? I eat at maintainence as I am in a lighter weight category, and I fit in usually about two low intensity steady state cardio sessions of about 20 - 30 minutes a week also. Thanks for any advice ye can give!