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Bench Press Competition - what to do day of?

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voyager9355

New member
Hi All,

I have been working on bench press for the past year, trying to prepare for a not-so-formal competition (i.e. pretty much anything goes as far as assistance).

I'm currently hovering around 112-114 lbs BW, and I am stuck trying to push 105 for a single rep. I have pushed it once on the decline bench, and I can do it with a 3" board...but to date I haven't been able to touch on a flat bench. On the decline I came about an inch from 115. I know some of this is in my head, but I'm looking for something I can do to get past that sticking point. I eat clean (almost to the point of obsession), about 2500 calories a day.

I have a week to go...and it's more a competition with myself than with the others participating. I know I have to do things right for the next week - I have an amazing trainer who's helped me get this far...but what can I do the day of the lift that could give that extra little oomph I feel like I'm gonna need? I know I will be nervous & excited, and my heart will be pounding....

Thanks for your ideas!
 
voyager9355 said:
Hi All,

I have been working on bench press for the past year, trying to prepare for a not-so-formal competition (i.e. pretty much anything goes as far as assistance).

I'm currently hovering around 112-114 lbs BW, and I am stuck trying to push 105 for a single rep. I have pushed it once on the decline bench, and I can do it with a 3" board...but to date I haven't been able to touch on a flat bench. On the decline I came about an inch from 115. I know some of this is in my head, but I'm looking for something I can do to get past that sticking point. I eat clean (almost to the point of obsession), about 2500 calories a day.

I have a week to go...and it's more a competition with myself than with the others participating. I know I have to do things right for the next week - I have an amazing trainer who's helped me get this far...but what can I do the day of the lift that could give that extra little oomph I feel like I'm gonna need? I know I will be nervous & excited, and my heart will be pounding....

Thanks for your ideas!
Click to expand...

WELCOME!

I can help with diet.
Can you post what you eat and drink all day; even if it's clean.
 
Thanks Thandie!

4:30 AM breakfast- Oatmeal Smoothie with strawberries & protein blend (whey-soy-casein), made with water
Coffee before work
7 AM-ish - apple
8 AMish - organic granola, 1/2 cup
sometime before lunch - protein shake (made with water)
10:30 AM - I call it lunch part one - 4 oz chicken breast, 1 cup brown rice &1 cup broccoli
sometime before lunch part two - almonds
1:30 PM - lunch part two - same as lunch part one
more almonds
around 4:30 (or pre-workout) - Protein shake
Post Workout - protein shake (whey)
Depending on what time I get out of the gym, I may eat another whole food meal - ususally more chicken or natural peanut butter on whole grain toast
Before bed - Casein Protein Shake in milk

All I drink is plain old water. I try to avoid caffeine through the day, though once in awhile I'll have a small cup of coffee before I head to the gym.

This morning I had my last heavy workout with my trainer pre-competition, and it went well. **SIGH** I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!
 
voyager9355 said:
\ I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!
Click to expand...

I have always found when lifting for max's or trying to break PR's visulaize yourself doing it and how easy it feeels the more you focus on how easy it is to press that weight the lighter it feels and then boom you smash a PR. I would do a lot of mental prep the course of this week just visualizing it happening take a 15-20 min before bed to just think about it. The most important thing is visualizing a postive outcome do not let any negative thoughts come into play. I know it is hard but you can do it!
 
Thanks for the advice. Believe me this is ALL I think about these days - constantly. Heck I DREAM about it. And you are right - it is hard to stay positive, but I am going to do everything in my power to push negativity away & I will tell myself how easy it is to press it up (I like that line of thinking a lot!)

I also tend to do much better on a max effort day when I have no idea what is loaded on the bar. Keeps the number out of my head.
 
voyager9355 said:
Thanks Thandie!

4:30 AM breakfast- Oatmeal Smoothie with strawberries & protein blend (whey-soy-casein), made with water
Coffee before work
7 AM-ish - apple
8 AMish - organic granola, 1/2 cup
sometime before lunch - protein shake (made with water) (Too many PD)
10:30 AM - I call it lunch part one - 4 oz chicken breast, 1 cup brown rice &1 cup broccoli (Make it 1/2 cup of brown rice here. If you eat too much carbs in one sitting, it will convert to fat)
sometime before lunch part two - almonds (Don't have almonds twice. Too much fat for the day)
1:30 PM - lunch part two - same as lunch part one
more almonds (NO almonds)
around 4:30 (or pre-workout) - Protein shake (Too many protein shake. Get something light here)
Post Workout - protein shake (whey) (Perfect to have a PD post workout)
Depending on what time I get out of the gym, I may eat another whole food meal - ususally more chicken or natural peanut butter on whole grain toast
Before bed - Casein Protein Shake in milk

All I drink is plain old water. I try to avoid caffeine through the day, though once in awhile I'll have a small cup of coffee before I head to the gym.

This morning I had my last heavy workout with my trainer pre-competition, and it went well. **SIGH** I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!
Click to expand...

Be careful with too many servings of almonds. Although they are good for you, but 1 0z is 15g of fat. Even if you're trying to put on weight/muscles, you'd want it to be as clean as possible muscles, or you'll have to work really hard to lean out.
 
Thanks for the tips Thandie!
I did need to gain weight - but I want it to be muscle, not fat. A couple months ago I was 109 & 11.2%. BF has increased to about 13% since then - which isn't BAD...but boy, I really liked that 11.2. But at that weight, I wasn't making progress on the bench.

I want to be as strong as possible next weekend...anything I should do differently for this week only?
 
voyager9355 said:
Thanks Thandie!

4:30 AM breakfast- Oatmeal Smoothie with strawberries & protein blend (whey-soy-casein), made with water
Coffee before work
7 AM-ish - apple
8 AMish - organic granola, 1/2 cup
sometime before lunch - protein shake (made with water)
10:30 AM - I call it lunch part one - 4 oz chicken breast, 1 cup brown rice &1 cup broccoli
sometime before lunch part two - almonds
1:30 PM - lunch part two - same as lunch part one
more almonds
around 4:30 (or pre-workout) - Protein shake
Post Workout - protein shake (whey)
Depending on what time I get out of the gym, I may eat another whole food meal - ususally more chicken or natural peanut butter on whole grain toast
Before bed - Casein Protein Shake in milk

All I drink is plain old water. I try to avoid caffeine through the day, though once in awhile I'll have a small cup of coffee before I head to the gym.

This morning I had my last heavy workout with my trainer pre-competition, and it went well. **SIGH** I don't know if I need to be completely amped that day or if I just need to get really pissed & take it out on the bar. =) I told my trainer he may need to just slap me in the face a couple times to piss me off, haha.

Looking forward to your reply!
Click to expand...

+1 on the water. That's impressive. My biggest problem is my "drinking". For the last year or so, I have gotten out of the habit of drinking enough water. From ages 15-28, I MADE SURE to drink a gallon of water a day. I need structure. I'm just one of those people .... very all or nothing. Before my son was born (when I was 29) I had spent 60-80 hours a week living on the ambulance at work.... or in class. Monday through Friday, I mostly drove back and 4th between class and work (I kept spare clothes and uniforms in my trunk). I could not have done it without water. Now, I drink coffee the first 3-5 hours after I wake up. Maybe then switch to something containing some water(like crystal light, or maybe water and lemon)but this only lasts until about7-8pm when I start drinking my pre-bedtime wine.
I SOOO need to get back on track.
Before I somehow got stuck in this HORRIBLE routine, I stuck to a few very basic rules about drinking.
I allowed myself 2 cups of coffee when I woke up. After that, I only allowed myself to have water. I kept a gallon with me at work. When my gallon was empty, only then could I have something else(usually tea or 1/2 water,1/2 orange gatorade mix-one of my favs).... but ONLY after my gallon was empty. wow. I seriously felt SOOOO much better back then.
Ok. It's 3:46pm, here in Missouri. I'm looking at maybe my 4th cup of coffee. This has gone on long enough. Gonna go pour it out and get back on track ....NOW.
 
voyager9355 said:
Thanks for the tips Thandie!
I did need to gain weight - but I want it to be muscle, not fat. A couple months ago I was 109 & 11.2%. BF has increased to about 13% since then - which isn't BAD...but boy, I really liked that 11.2. But at that weight, I wasn't making progress on the bench.

I want to be as strong as possible next weekend...anything I should do differently for this week only?
Click to expand...

You can keep those calories for a couple of week. I just don't recommend that long term for the reasons I gave you.
 
Thanks so much for your advice!
Glad I googled something (don't really remember what....) and hit this forum

Myway - Thanks for the free Plat!
 
voyager9355 said:
Thanks so much for your advice!
Glad I googled something (don't really remember what....) and hit this forum

Myway - Thanks for the free Plat!
Click to expand...

No problem!:D
You seem to be a quality member and I hope you decide to stay for a long, long time.
 
Hi. welcome!!
i have competed in (and won a few) lots of bench press competitions. Your weight to bench ratio is excellent for one thing, so don't feel that your numbers are anything but great.

Here's my advice... drink a LOT of water the night before the competition. and after weigh in, drink more too. hydration is important.
until then, do chest presses and dumbell presses. You need to get strong off your chest. The other thing to try are paused presses- which means that with a lower weight on the bar than your max (try... 80 or 90 lbs), bring the bar down to your chest, count to 3, then push off.

make sure you're form is right too. :) and good luck!
 
Is this an organized competition?
If so when do you weigh in day before or day of?
What does your rep structure look like on you bench training? Please include weights, sets, reps, and days you train.

Cheers,
Scotsman
 
Stilleto & Scotsman-
Thanks to both of you for your responses.

I've been training for the bench press twice a week for at least the past 4 months with my trainer. Prior to that I was with my trainer once a week for close to a year, and I would lift with friends for my 2nd upper body day (upper twice a week, legs twice a week). With my trainer we have been doing dynamic work one day and max effort the other day. I am no stranger to the pause at the bottom (just ask my triceps LOL). I have used boards, bands, the floor, and power rack pins in my training, and trust me, I am a stickler for form. The rest of the week I either do leg work or light (VERY light) cardio. I particularly enjoyed working a dynamic set using the bands on the pins at the TOP of the power rack. Made me feel pretty good to be able to push 135 up, uh, about 6 inches after the bands stopped helping =)

The competition is organized, but it's just a local challenge amongst businesses. Weigh in is day-of, basically right when you walk in to check in. It's pretty informal. There will be ladies who can't lift the empty bar, and guys using shirts & whatever else. For me it's the personal challenge of just wanting to hit a PR while at the same time contributing to my team's point total. The scoring is using the Sinclair Formula.

As for what I do reps/sets...
On dynamic day I do 9 sets of 3 reps, change grip every 3 sets. Weight is low to start, usually 65. Might end up at 75 by the last three sets. Then we'll do some close-grip presses or JM Press. Close grip I think my best to date was 5 sets of 5 with 80 lbs. JM Press I believe last time was 5 sets of 3 with 85 lb. From there we do one more tricep set - press downs, or barbell extensions to the chin/throat, then front & side raises (front I've been up to 17.5 for 10 reps, 3 sets - side raises I use 12.5 for 10 or 12 reps). Then rear delt work, then rows. Sometimes T-bar, sometimes chest supported, sometimes cable rows. Hammer curls thrown in at the end for one reason or another...2 sets of 20 reps with 12.5 lbs.

Max Effort day is a lot of the same tris/delts/back work - but obviously the bench press is going to be single reps to failure. Like I mentioned in my first post...I can push 105 on the decline bench...it's touching on the flat that's killin' me!

As of today I am done with the heavy stuff till after the competition....but my goal (and this was my trainer's idea, after he got to know me & my crazy work ethic...) is to bench plates. Considering I am not a 20-something, and I'm kinda small, it should be interesting to see if I can get there. Never say never....
 
voyager9355 said:
Stilleto & Scotsman-
Thanks to both of you for your responses.

I've been training for the bench press twice a week for at least the past 4 months with my trainer. Prior to that I was with my trainer once a week for close to a year, and I would lift with friends for my 2nd upper body day (upper twice a week, legs twice a week). With my trainer we have been doing dynamic work one day and max effort the other day. I am no stranger to the pause at the bottom (just ask my triceps LOL). I have used boards, bands, the floor, and power rack pins in my training, and trust me, I am a stickler for form. The rest of the week I either do leg work or light (VERY light) cardio. I particularly enjoyed working a dynamic set using the bands on the pins at the TOP of the power rack. Made me feel pretty good to be able to push 135 up, uh, about 6 inches after the bands stopped helping =)

The competition is organized, but it's just a local challenge amongst businesses. Weigh in is day-of, basically right when you walk in to check in. It's pretty informal. There will be ladies who can't lift the empty bar, and guys using shirts & whatever else. For me it's the personal challenge of just wanting to hit a PR while at the same time contributing to my team's point total. The scoring is using the Sinclair Formula.

As for what I do reps/sets...
On dynamic day I do 9 sets of 3 reps, change grip every 3 sets. Weight is low to start, usually 65. Might end up at 75 by the last three sets. Then we'll do some close-grip presses or JM Press. Close grip I think my best to date was 5 sets of 5 with 80 lbs. JM Press I believe last time was 5 sets of 3 with 85 lb. From there we do one more tricep set - press downs, or barbell extensions to the chin/throat, then front & side raises (front I've been up to 17.5 for 10 reps, 3 sets - side raises I use 12.5 for 10 or 12 reps). Then rear delt work, then rows. Sometimes T-bar, sometimes chest supported, sometimes cable rows. Hammer curls thrown in at the end for one reason or another...2 sets of 20 reps with 12.5 lbs.

Max Effort day is a lot of the same tris/delts/back work - but obviously the bench press is going to be single reps to failure. Like I mentioned in my first post...I can push 105 on the decline bench...it's touching on the flat that's killin' me!

As of today I am done with the heavy stuff till after the competition....but my goal (and this was my trainer's idea, after he got to know me & my crazy work ethic...) is to bench plates. Considering I am not a 20-something, and I'm kinda small, it should be interesting to see if I can get there. Never say never....
Click to expand...

Ok so from what I'm understanding your problem is in the lower portion of the press ie. coming out of the hole. From what you're listing you need to do more back work especially rhomboids. Your back will actually do most of the work at the bottom of the press if you train right. Shoulders are also very important make sure you are doing shoulder presses. Another point to make is that weighted ab work will also help as it increases core strength.

As Stilleto said your numbers are very good for your weight. I train with one of the best 114lb female lifters in the world but she also cuts down from about 130 for competitions. So your doing very well since you are maintaining a weight instead of training at a heavier weight (which helps tremendously).

As far as the week before do your dynamic day and then basically rest for the remainder of the week. Up your water intake especially day before and day of. Make sure you eat morning of something very filling and nutritious like oatmeal with protein powder. If you're into energy drinks take one about 20-30 minutes before you should press. If this is a standard three attempt contest them make sure your opener is heavy but something you can comfortably do. It's important to make your first press a doable weight so the you get on the board and get rid of the meet jitters. Since you mentioned that thinking about the numbers gets to you maybe have someone else call your lifts for you. Also try and get a good nights sleep night before. You also might want to take a protein bar with you in case the contest is moving slowly just so your blood sugar won't drop in between attempts.

Best of wishes and kick some ass!

Cheers,
Scotsman
 
Great tips Scotsman, thanks

The event is this Saturday - so I have only one workout to go...it will likely be a lighter one.

You read my mind with having someone else call the lifts for me - my trainer will be there with me & that's what I asked him to do (including the first attempt doable weight!).

What stinks is that my team's time slot isn't till after 7PM, which leaves me all day to stew about it - or if I do it right - get completely psyched and confident.

I appreciate everyone's thoughts, ideas & encouragement!
 
Thanks everyone for your advice & for the luck!

The competition is over...

I didn't hit a PR this time, though I was SO amped & ready. Not sure what happened, but it is what it is. My mood at the moment is "happily pissed".

I popped 95 lbs like it was nothing (it kind of is nothing for me anymore), got some fun feedback from the spotters & the judge - "holy shit did she just POP that??" LOL I enjoyed that!
Missed 105, missed 100 which REALLY made me mad, cuz I KNOW I can do THAT.

Sooooo out of 13 women, I finished 3rd, (I Missed 2nd by 3/10 of a point!! <expletive goes here>) got my medal, and helped my team finish 4th overall out of the 13 teams.

Onward to the next challenge...whenever that may be. Never surrender!!
 
excellent! that's great. Your first competition (and pretty much every one after that) is for you to learn. if you do well too- that's icing on the cake. :)
 
voyager9355 said:
Thanks everyone for your advice & for the luck!

The competition is over...

I didn't hit a PR this time, though I was SO amped & ready. Not sure what happened, but it is what it is. My mood at the moment is "happily pissed".

I popped 95 lbs like it was nothing (it kind of is nothing for me anymore), got some fun feedback from the spotters & the judge - "holy shit did she just POP that??" LOL I enjoyed that!
Missed 105, missed 100 which REALLY made me mad, cuz I KNOW I can do THAT.

Sooooo out of 13 women, I finished 3rd, (I Missed 2nd by 3/10 of a point!! <expletive goes here>) got my medal, and helped my team finish 4th overall out of the 13 teams.

Onward to the next challenge...whenever that may be. Never surrender!!
Click to expand...

Well, that's terrific! Congratulations!!!
 
Congrats! Even though you didn't get what you wanted you still did awesome for your first meet. Things get easier the more you compete so if you do another one you'll do better. You have a great attitude towards this and that will take you a very long way.

Cheers,
Scotsman
 
Thanks everyone!
I fully intend to keep pushing myself. I truly appreciate the advice & encouragement I received from all of you!

Told my trainer the other day...I want to be 110 lbs, 10% BF, and bench 135. LOL think it's possible?? Would be fun to watch some jaws drop =)
 
voyager9355 said:
Thanks everyone!
I fully intend to keep pushing myself. I truly appreciate the advice & encouragement I received from all of you!

Told my trainer the other day...I want to be 110 lbs, 10% BF, and bench 135. LOL think it's possible?? Would be fun to watch some jaws drop =)
Click to expand...

Yes that is definitely possible. My friend that I mentioned earlier benched 180 in the 114 weight class raw and 220 shirted. You just need to set your intermediate goals and do the training.

Cheers,
Scotsman
 
voyager9355 said:
Thanks everyone!
I fully intend to keep pushing myself. I truly appreciate the advice & encouragement I received from all of you!

Told my trainer the other day...I want to be 110 lbs, 10% BF, and bench 135. LOL think it's possible?? Would be fun to watch some jaws drop =)
Click to expand...

Heck yeah that is possible! Believe it achieve it girl!
 
Just saw this thread. Great job for your first meet. I can certainly help you with your benching and nutrition for competitive benching. If you have any questions at all do not hesitiate to ask.

Anita
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com"]www.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
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BE SURE TO Check out www.needtobuildmuscle.com I am one of their sponsored atheletes & they have some incredible products, articles, etc... you should not miss out on... Thank you needtobuildmuscle.com for your support!
 
With a week left to go I would not change anything you have been doing.
Make changes after the competition.
Changes now could have adverse effects.
 
Had a personal best today or maybe call it a "first"...(not on bench press - have been doing alternate workouts for 6 weeks now, but back to powerlifting next week. Can't wait to see how it goes!)

This morning I managed to do pull ups, unassisted for 5 reps on the first set (followed by 3 assisted on the up) and 4 unassisted on the 2nd set. Third set I was outta gas for the pull, but with my trainer as my assist on the up, I held a nice long negative for 8 reps. I was pretty darn happy with that today! (I've NEVER done unassisted pull ups before, nor did I even think I could!)

Me thinks I just might be a LITTLE sore tomorrow LOL!!
 
Awesome job on the pullups. Allot of people have a hard time with pullups so to do 5 unassisted is really good. Personally I like incorporating them in my back training - they are an awesome exercise if you can do them.

Great job...

Anita
www.anitaramsey.com: Personal site, online training, articles,...
[URL="http://www.needtobuildmuscle.com/"]www.needto[/URL]buildmuscle.com: Supplements, articles,...
www.highpeaksbarbellclub.com: High altitude sport training facility, bodybuilding, figure, powerlifting, articles,...
www.christinemarshdesigns.com: Best posing suits out there...
 
FINALLY!
1 rep max Flat Bench - 105 (took me long enough LOL)
1 rep max decline bench - 115
1 rep max lightened method bench - 165 (this kind of freaked me out...but it was certainly fun!)

me: 5'5", 112 lbs, BF 11.8%

Onward & upward!
Love this forum!
 
voyager9355 said:
FINALLY!
1 rep max Flat Bench - 105 (took me long enough LOL)
1 rep max decline bench - 115
1 rep max lightened method bench - 165 (this kind of freaked me out...but it was certainly fun!)

me: 5'5", 112 lbs, BF 11.8%

Onward & upward!
Love this forum!
Click to expand...


Awesome, girl!
 
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