6-13 bench (maybe the last w/o before meet)

[jeremys]

(6-13)

raw: 45x5, 135x5, 185x5
shirt and wrist wraps on: 225x3, 275x3, 315x1(easy but w/ no pause)
5 board: 225x3, 275x3, 315x3, 345x3, 365x3 (PR)
3 board: 225x3, 275x3, 315x2 (w/ pauses)
static hold: 405 for about 15 seconds.


this is the last workout before the meet. 315 will be my opener and i'll see from there.

my sticking point seems to be at about the middle of the lift. should i maybe throw in a shoulder day tomorrow?

i was MUCH stronger this week

 

[Devastation]

what day is your meet?

 

[jeremys]

next saturday

im weighing in at about 240. i want to make weight but i guess it doesnt matter too much if i end up in 275's. i just want to go in strong but 242 would be nice

im not sure what to do for attempts

 

[Devastation]

the 21st of june? How long have you been preparing? what has been your routine up until now?

 

[jeremys]

21st of june, yes. i have been preparing for about 6 months, though off and on (long story short, i wasted about 2 good months).

i have been doing a lower-volume metal militia style workout

 

[jeremys]

bump

 

[Mike_Rojas]

Good luck!

 

[Devastation]

I would say forget shoulders for now. rest until monday, and then on monday work up to your 3 rep raw max. also what are your weak points? top, bottom, middle? that will dictate what you do after that.

 

[jeremys]

i thought i should only rest the week before the contest?

my sticking point is right in the middle of the lift. sometimes at the very top of the lockout too

 

[Devastation]

this monday, the 16th, work up to your serious 3 rep max. Go balls out like you never have before. Have someone there who will be at your meet rooting for you to motivate you on monday. Next go mega heavy on 8" lockouts for 3 reps. Break every PR you've ever set on lockouts. you can end doing a few sets of triceps MM style, whatever has been working for you. don't do anything else for chest shoulders and triceps the rest of the week. tuesday do a moderate back routine: rows and shrugs. then rest. wed and possibly thurs, depending how you feel, do some type of active recovery movements don't do anything drastic. Friday eat everything in sight that isn't crap food - no junk food. eat all you can possible stand. get a good nites sleep. try not to have any caffiene friday. Then saturday have a decent breakfast and don't eat anything for about 2.5 hours before your first lift. you can drink water during that time. then about 40 minutes before you lift you can start consuming ECA or something to that effect. I'll also start drinking a caffiene rich soda like a coke about 5 minutes before I start also. other than that good luck, unless you have more questions. its come down to the wire and there is not much else you can do now. let us know how you did. it doesn't matter if you win or not, at that bodyweight to lift ratio don't plan on it anyway, but you must START somewhere. It's more about how you feel you did. have someone tape you and pick it apart so you know/ or at least have an idea of where things are going wrong and then improve those areas. again good luck.