I am right now training for a meet in December. For squat and deadlift a linear progression has worked well so I am following that but for bench I have this idea. Any criticism is more than welcome.
For ME/heavy day:
Week 1: 5x5 unequipped. Enough to work hard but not max; work on 2-3 board to a set of 5 then accessories
Week 2: Shirt work- work up to a moderately heavy single; work on 4-5 board up to a heavy set of 5 then assistance
Week 3: 5x5 unequipped: trying for a PR for work sets; 2-3 board to a set of 5 then assistance
Week 4: Shirt work- go for triple with the weight for week 2 then light assistance
Wash, rinse, repeat
DE day is following the regular template, might also add some dumbbell presses with a moderate weight unless I’m feeling worn down.
I’m in the 242 Collegiate class; best bench without a shirt is 295x3 paused and 315x3 without a pause. I did 425 in a titan fury but that was a gym lift.