Question on going for maxing out on bench.

[jagsfan05]

Hey everyone, I am 20 years old, 6'1", and 161 lbs

I have been lifting for about 3 years and bench press of course has been part of the routine. Well anyways here at our little private university they do a bench press competition in the spring some time, not sure what month, and it starts out with 200 lbs, I think 250 lbs, 300, and 350 lbs.

Anyways, I have never tried "maxing" out or just seeing how much I could press at one rep for competitions like these but I would really love to be able to do the minimum at 200 lbs and get me a t-shirt! At my size I am building up and getting stronger but I still am not the best at bench press. I usually start out with 40 lbs on each side which would be 125 lbs at like 10 reps, then go to like 45 on each side which is 135 lbs at like 8 reps, and then like 50 lbs which would be 145 lbs and the most I have done is 55 on each side which would be 155 lbs and I only got like 2-3 up by myself.

So I really want to be able to get up for that competition and be able to bench 200 lbs. I think I have plenty of time. So what my friend and I want to know are tips and stuff like that on how to train for this specific area so that we can bench that much just once. Any tips on what to do?

Thanks a lot guys!

[Cradler]

Well, I'm not the strongest guy on here, or even within the top 20, but I'll just state the obvious here - eat like crazy. You have to be eating at least 3000 calories per day, and plenty of protein/carbs with a good amount of fat too (I'm not an expert on what your target macros should be, except that 1.5-2.0g protein per lb. of bodyweight is generally a good rule for trying to stimulate growth.)

But that's about all I'll throw out there, since there are plenty of guys here who know loads more about bench competitions than I do. But definitely make sure you're eating enough.

Good luck with the contest!

[jagsfan05]

Thanks buddy! That definately helps out on the eating part, just need maybe some tips on what to be lifting and how to train for each week for chest on the bench press.

[Scorcher2005]

DFT 5x5 or a good powerlifting program would get you there in the quickest time.

[jagsfan05]

Could you explain that to me now? Sorry, just not sure what that exactly means.

[Pitysister]

read the sticky "dft 5 x 5" i think that's it...in this section of the forum....lots of good info.

[widdoes2504]

I agree. DFT will get you there. Good luck

[hrdgain81]

I havent done the DFT 5x5, but any 5x5 with planned progression will get your max numbers up. Eat like crazy, and keep to the program (be it dft,starr,pendalay ect) and you will reach your goals.