I’m going to try and keep an online journal here for the next 6-7 weeks. I’m six weeks out from my first bench meet and would like some tips/tricks from others who may be “in the know”.
So heres the deal: I just got my first bench shirt and tried it out today. Metal IPF Viking(the single-ply one). I added an INSTANT 45 lbs to my bench. I am now at 295(easy, and only did about 3 sets in the shirt). I’m 19 and weigh 205. I’ve decided to compete in the 220 lb class.
My routine will be a modified version of CT’s 8 weeks to a record bench (only five weeks with a 1 week deload).
It looks a little like this:
Shirt bench: 295 8x1 (add 5-10 lbs if successfull each week)
decline close grips: 5x5
tricep extensions: 5x5
Only one session due to time and recovery constraints
Tuesday: big back stack minus the power snatchs
Bottems up bench: 6x3
Speed bench(pause): 8-12x3(135-150 lbs)
face pulls: 3x8-12
Thursday: Big back stack minus the power snatches
Reverse band press(complete deload at top): 4x3-6
Partial pin press: 4x3
Box squats: 5x5
I’m using Methoxy-7 and Carabolin 19 stacked. I also am ordering Grow! and Surge. I eat five times a day(making sure to get enough protein/carbs, not exactly “strict” with my diet though.
Do you guys have any tips/tricks to help with pushing the bar in a straiter line? I was using a rather large J-curve in my shirt to lock out the weight. Form was good otherwise.