I'm thinking of doing my first RAW bench meet in about four weeks, what kind of sets and reps should I be doing to peak at that time without over training? I work out alone most of the time so keep that in mind. At this time I bench around 360 or so raw, masters lifter. Thanks for your help.
What does your training look like?
Do you do speed work?
Let us know so we can help better.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
Mondays I will work up to sets of 3 to 5 with 315 to 335 on flat bench. Thursdays I do speed work with 225 for 8 sets of 3 and do inclines for sets of 10 up to around 250 to 260. I only work out two times a week because of my age and recovery issues. I also squat on Mondays and deadlift on Thursdays. I hope this will help.
i was out to lunch i guess when i answered this
Last edited by allan3; 10-16-2009 at 10:57 PM.
If you train in a power rack, I recommend you work up to a max single for the next two weeks. Make sure to pause the weight in the bottom and hold the lockout before you rack the weight, because you will have to do that in a meet. The third week just go super light for a few reps, just to keep your form and get the blood cirulating. Then compete on the fourth week. Good luck.
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
515 SQ 302.5 BE 585 DL