I assume all weights are in kilograms.
All of what follows is my approach to contests:
Pick a couple of those lifts to use as a gauge of muscle loss. This is the last thing you want. Test yourself on one of the presses and the squat now to see how much you can lift for 10 reps. Using percentages you should be able to lift the following weights 10 reps (2% per rep):
- Bench Press: 96kg
- Overhead Press: 67kg
- Squat: 115kg
I picked 10 reps as you might want to be doing higher reps in the weeks up to the contest.
Every week perform the 10 rep test on the two exercises you chose. If you are getting weaker, you are losing muscle. You need to add some calories. You can tolerate a small loss of strength.
Check the mirror daily, looking to be getting sharper. If you don’t notice a change after 3 weeks, you are eating too many calories.
Coaching blind is next to impossible. You will need an unbiased eye to give you accurate feedback. The ideal situation is to maintain your strength while you see more muscle definition. A very difficult goal.
This is your first show, so don’t expect it all to go perfectly. Sometimes the first attempt falls far short of your hopes. I came in dead last in my first contest.