Whid said:
the meet is march 3... its only about 3 weeks away... after the 315x8 i got 365x2 but i failed to say that... i appreciate the advice and any advice ya'll have to give... i'm still doing a bodybuilder training schedule... mainly repts between 6-10... but this past tuesday is when i did flat bench instead of incline and thats when i did the 315x8 and 365x2... so it was the first time i've done flat bench first in over 2 years...
O holy crap - no flat bench or maxing in 2 years? Man, I wish I had about 8 weeks to put you through a strength training program.
That being said...here's what I'd do...
If the meet is 3 weeks from Saturday (which I assume it is), then I would do this...
This saturday: Do a flat bench press for a max. Concentrate on staying very tight on the bench with your shoulder blades pulled together and your lats flared. Don't really change anything else about your bench stroke, because it's too late.
Don't go nuts on the accessory stuff. Maybe do 3 sets of 5 for close grip. Then knock out some heavy military presses (maybe a 3rm.) Then go home. Eat like crazy and sleep.
Wednesday: Flat bench for some speed singles. Work up to something fairly heavy, but something that you can throw pretty fast (somewhere around 315) and do about 5 singles with it. Concentrate on all your warm up sets and your speed sets to really get comfortable with your form. Move that weight fast as hell.
Then do low incline for a max. (Don't worry, you won't overtrain - just drop the weight back down from the 315 you were doing to about 225, and hit 225x2, 275x1, 315x1, and go for a max. .) Trust me.
Next Saturday: Close-grip for a max. Military Press for a max.
Next Wednesday: Speed singles again. Again, get comfortable with the form you will use for the comp. This time work up after the speed singles to say, 365 or so for one. It should be fairly easy - don't kill yourself on these.
Low Incline for a max again.
The following Saturday: Flat Bench Max. Set a new PR here. You should be quite comforable with maxing at this point, and you won't be overtrained, but you'll feel like your are getting on the verge of it.
Then, the following Monday, (48 hours later), hit a few (4 or 5) really fast singles around 300.
Don't do a single thing in the gym past Wednesday. And don't do any chest, shoulder or tricep work past Monday.
Between Wednesday and Sat eat like crazy and rest.
Don't go nuts over the next several weeks on accessory work on any day. (even legs). Just go heavy and keep volume low. Do some heavy barbell rows on back day as your main exercise.
AM
