There's a one rep max bench competition at my gym at the end of may. How do I prepare for this? Currently benching 120 kg / 265 lbs for 5x5. I found the smolov jr program but thats for only 4 weeks. Do put ohp in maintenance and bench 2x a week until I run the smolov jr the last 4 weeks?
I'm sure it will be very humorous
Do deadlifts. They're the #1 assistance excercise.
Smolov deadlifts is quite good too.
Look into how bench is programmed in the sheiko programs, Bryce Lewis TSA, Mike Tuscherers RTS and more powerlifting programs. What you want to do is a) get better at doing heavy low-rep sets as they have better carry-over to your 1RM and b) bench more often to improve your form and amass more volume in the bench.
>>36565171
It's pretty simple actually. You increase intensity and decrease volume. Just gradually reduce the reps you're doing from 5 to 1 over the course of those 4 weeks and at the same time begin cutting out any training that isn't necessary - Reducing the total workload will ensure you have enough work capacity to recover from the heavier reps and set you up for good performance at the competition.
>>36565183
Y-You too
>>36565188
No overhead deadlifts or barbell flies?
>>36565245
>>36565288
Thanks guys I'll look into it
You should probably not go to the gym 1 week before or just go very light to let your body recover. I'm 3 days in (4th today) on week 1 and I'm definitely feeling the fatigue that I wasn't before when I was benching. Even though your muscles feel fine, you should definitely give your CNS a rest at the end if you want to perform well
