I'm going to compete in the Arnold Classic Pump'n Run next year. The goal is to bench my weight 30 times, one set, before a 5K run. I'm not really a lifter, but do have a little experience. I can currently grind out 30 w/30lb. dumbs and that's about it. I don't care about overall fitness, back, bi's, etc. only getting my 30. All advice is welcome. Thanks
how much do you weigh?
It's like I'm a juicer... but I'm not.
First, I am assuming you are fairly light,130-160 lbs. I would do exactly the opposite of what you are doing now. I would try to increase my max bench as much as possible. I would train heavy with 5 reps or less. I would suggest you try westside or a powerlifting program that promotes strength. The more you can bench over you bodyweight, the easier reaching 30 will be. don't neglect your other bodyparts triceps, shoulder and even lats and legs are very important when benching. when you can bench atleast 100lbs over your bodyweight preferably 2x, start training high rep bench( ideally around 2 months till the event). when you start high rep benching focus on doing 20 -25 reps with 20lbs more then you weigh, then go for 30 your last two weeks, then rest the final week before.
start oout working heavy and work your way into high reps.
week 1: dont go above 10 reps an go heavy
week 2: dont go above 12 reps
week 3 : dont go above 5 reps
week 4: dont go above 15 reps
week 5: shoot for 20-23 reps
week 6: go for that 30
then start cycle all over again and keep increasing the poundage and reps