there is a bench press competition im entering that is 10 weeks away. it will be my first weighlifting competition. any advice on a training routine for the next 10 weeks? also whats everyones height weight age and bench press max?
6' 150 lbs
max at 210
just started, though
whats your current weight, age, and max bench press, and we can tell you if its worth you entering or just spectating at the event
start training paused reps if you dont already, 3x5 paused and then do some light weight but do explosive; maybe put 135 on and shoot it up as fast as possible for muscle memory
Train the tris heavy, train for speed.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
Work on your form. You should obviously adopt the powerlifting technique, if you haven't already.