awrite guys,lookin for ideas,got ma mate in for a bench press comp at our local gym for charity in 6 weeks time,anybody any ideas or advice, currently trying him on the 5x5 routine,mon wed fri,3 to 4 compound movements per session,his diets bang on,cals protein carbs etc,just not sure on training side of things,anybody tried this?? cheers

6 weeks aint long. Take its maximum singles. Is body weight based? If not eat like a mofo. 5 x 5 good for building strength but not ideal for prep. What sort of weights is the guy pushing. 90% of his other lifts should just be maintence lifting until after the comp. Once i have some more info from you i should be able to help some more.

I would structure my program of three weeks of 3 or 4 sets of 4-6 reps working about 65-80% of 1rpm then as the comp gets nearer start reducing the number of sets and number of reps. Around 5 days before stop lifting, rest and eat well. First few weeks include some close grip benches on the same format. Is he using any special supplements? As i said earlier don't worry to much about adding weight to the rest of his lift maybe even reduce the volume of training on other exercises and weights. Maybe twice a week sessions instead of three. Don't try 100% maximums until the day of the comp try maybe 90-95%. Ideally 12 weeks would be prep time if you are at a decent standard already but as its just for fun. If you need anymore help let me know.

thx for the replies,they divide your weight lifted by your bodyweight so keeps it pretty fair,its actually based on 10 full reps,he weighs 72kgs,5ft 5inch,just now hes repping 10 out with 70kgs, not taking in the bar weight,just on protein,extreme mass!mon is squat,bench press,deadlift,wed is front squat,bench press,shoulder press. fri is squat deadlift bench press! 3wks out gona put him down to 3 x3 instead of 5x5

If its ten reps i wouldn't bother to much. The routine i set out there is geared to maximum singles.

My one rep max is 170kg which i hold the record at down the gym i use .

i train heavy as it is .. well heavy for me ( not as hardcore as PJ ) lol..but i up my weights each set and just aim for 15 odd reps..last set i lift till i want to scream..

On the day of the lift.. may sound silly but you have to get in the mood.. not be laughing and joking.. get pumped and eye on the goal to utterly destory your mate.

Think of things that piss you off the most in life, listen to hard thumping music.. training wise each will have there own advice..all depends on how strong you already are/your bodyweight etc etc .. but you will deff want to be at your strongest/highest energy with regards to protein/carbs ..

And few days up before, well you should be doing this every day but.. you should be drinking plenty of water daily and at least 2ltrs daily.. its proven even a slight drop in water % you WILL drop strength

Bench press comp eh? Whats the prize? A banana anyone? Haha!

Quoted from PJ

Bench press comp eh? Whats the prize? A banana anyone? Haha!

Vs you? ermm no thanks I dread to think what you can bench.. lol

Quoted from Tankuk

Vs you? ermm no thanks I dread to think what you can bench.. lol

Tank, you get a banana for blatant PJ a**-kissng. Everyone knows PJ is a girl private, go on whip his
a** good boy lmfao

Hey Cal! I thought we were friends! Im upset now - im going off to cry in my girl corner

Least TANK still loves me!

Quoted from Cal

Tank, you get a banana for blatant PJ a**-kissng. Everyone knows PJ is a girl private, go on whip his
a** good boy lmfao

Its like the saying.. respect your elders.. In this case..its respect some one 1000 times the size of you lol..only kidding :p

I want to see your 170 bench Tank, you tube it.

Quoted from donny

I want to see your 170 bench Tank, you tube it.

Got one of me doing 150kg, ill get one off the 170kg soon enough. i train in a kinda fancy gym with no phones etc allowed so ill try sneak it on a weekend when its dead

Man up wet pants, I,ve benched 110 lbs - twice. I laugh at your kilograms; kilograms are
all very well for Jonny Foreigner but absolutely unpatriotic for any Englishman. Have a word!