Well, here’s the story; my untit is having a “physical fitness” competition in march and in addition to the situps, pushups, and mile and a half run, there’s a bench comp too. Now i could really care less about banging out 3 zillion pushups or situps or doing my best prefontaine impression on the track, but i’m REAL interested in smoking everyone in the bench comp. I competed a little in HS with powerlifting, but nothing serious. I need some help coming up with a 4 week lifting and supplementation routine to peak for this thing. I should be coming off Ian King’s 12 weeks to super strength program mid february so i got about 4 weeks to prep. Right now my current 1 rep max(calculated) is 285, i stand about 6 foot 5 and weigh in at about 290 lbs. I’m supplemnting with ZMA, creatine, and EFA’s(not to mention protein but i put that in the food coulumn). Please help me out guys…winning this would mean alot to me.