If you have been lifting like a powerlifter for the last year, you won’t make THAT much inprovement. I’d say, if you have been training heavy, and have been practicing powerlifting style form, then in 12 near perfect weeks of training at your level you could add 40 pounds to that bench and 60 to that dead giving you 295 and 425. If you already fell like you are not in a state of rapid improvement, I’d cut those increases in half. Still, I’d set up a 6 week program including work on Form, Speed and Special (lockout/grip) strength. See if you can add 20 to your bench and 30 to your dead in this 6 week period. Find 1-2 weaknesses (triceps and abs for example) and hammer them like crazy.
I am planning on doing my first meet ever in August, and I’m not thinking about winning, just having fun, but who knows, if its a small meet (sounds small), there might be 2-3 guys in your weight class.
Here’s an example of a 6 week program:
(Oh, and by the way, some people need to squat to keep up their dead, others don’t), and realize that my lifts are not much better.
Day 1: Explosive deadlifts-rip em off the floor. If you can just drop them, I’d do so. You can rip up sets of 5 real fast if you don’t have to lower them. Start at 225 and add 20 pounds per set until you get slow on a set. You might get up to 275 for 5 fast ones, then get slow at say 285.
Day 2: Speed benches. Start at 135 for 3 reps and add 5 pounds per set until they get slow focusing on setting up under the bar and arching maximally on every set. Also, try to bring your grip out more and more on some of your sets.
Start your deads 10 pounds higher each week and your benches 5 pounds higher each week. Drop to triples in the dead and doubles in the bench for weeks 4-6
Day 3 and 4: Your 2 main weak points train like crazy. 10 x 6 tricep extensions for example or 10 x 6 goodmornings. Not maximal weight, maybe a 10 rep max.
Day 5: Odd weeks, max set of deads: Week 1: sets of 5, increase by 10 per set up to max. Week 3, sets of 3, Week 5 sets of 2. Even weeks, Lockout deads or max goodmorning. Work up to 5 near max singles.
Day 6: Odd weeks set of bench, increase by 10 pounds per set up to a max of 5, 3 and 2 reps. Even weeks, lockouts or other weak point work up to 5 near max singles.