Me (Bob) and my training partner (Lentross) will be posting our training and preparation for our bench meet in september. It will be my second competition, and Lentross’ first. Our current stats are:
Lentross: 67 kg BW, 112,5 kg bench
Bob: 77 kg BW, 147,5 kg bench
We will both be using the Westside system (modified to our needs of course, as that is the point). We are both at our weakest off the chest, and the strongest in our lockout.
Our first training session for this log will take place tomorrow, on sunday 12th. That day will be devoted to a max effort bench press to see where we’re really at.
So far, we have mostly trained, using high volume routines (daily undulating periodization) with a lot of practice on the actual lift we compete in, but we have come to the point where technique is really solid (we are surrounded by several national level powerlifters here in our gym, so advice on technique is easy to get). We now both feel like it’s time to really start working weak points a bit more. Also, the max effort days will help to really teach us how to strain.
Some modifications we have done for ourselves:
every 4th or so speed workout day will be replaced with a volume day. Not neccessarily doing reps to failure, but just getting some slightly heavier practice with the main lift in there. For example: 7 sets of 4-5 with 75%
Throwing in extra workouts in between training sessions to bring up lagging muscle groups, and getting more work done for small muscles that tend to get neglected. For me, it’s the rear delts, for lentross it’s the triceps. We will only use the repetition method on this day. We will also add certain movements to prevent injuries.
Lower body is not our main focus, but we still want to train the lower body, as well as the lower back, which is why we will have one lower body day per week. Or reasoning is that it’s healthy to keep everything in balance. The main focus on this day will be squats, deadlifts, good mornings and occasional leg presses. We will use the cube method for lower body though, as it allows for more recovery, giving us more rest for our bench work.
And that’s about it. I’ll see if I can think of anything else. Tips are greatly appreciated.