On November 15, I plan to participate in my first bench press competition. Unfortunately, I just learned of the competition today.
I've been lackidaisical in my hypertrophy workouts lately, partially b/c lifting strictly for size doesn't hold the same appeal for me as it did once. I want to focus on strength.
I've never trained specifically for strength or for a competition. I've used HST on and off for the past couple of years. I'm about 5'7", 155-160 lbs., very lean (approx. 6% or less body fat.)
My bench press has never been my strongest lift, and I stopped doing it in favor of using dips and incline dumbbell presses, as suggested in the HST FAQ and by many of the members here.
Can anyone please suggest a four-week cycle for me to prepare for this meet? My 1-rep max is about 230lbs. I've googled and come away with too much contradictory information to be usable for a routine. I'm coming here b/c I respect the opinions of this community.
I'm not going to lie: I'd like to win, even if it is my first time, no matter how unrealistic that may be. This might be my entry into powerlifting, depending upon how I like the training and the competition.
One last question: The weight classes I could compete in are 150 lbs. and lower or 151-190 lbs. Should I try to get to 150 lbs. by the meet, or just concentrate on building my stength and power?
I'd appreciate any suggestions offered. Thanks.
I've been lackidaisical in my hypertrophy workouts lately, partially b/c lifting strictly for size doesn't hold the same appeal for me as it did once. I want to focus on strength.
I've never trained specifically for strength or for a competition. I've used HST on and off for the past couple of years. I'm about 5'7", 155-160 lbs., very lean (approx. 6% or less body fat.)
My bench press has never been my strongest lift, and I stopped doing it in favor of using dips and incline dumbbell presses, as suggested in the HST FAQ and by many of the members here.
Can anyone please suggest a four-week cycle for me to prepare for this meet? My 1-rep max is about 230lbs. I've googled and come away with too much contradictory information to be usable for a routine. I'm coming here b/c I respect the opinions of this community.
I'm not going to lie: I'd like to win, even if it is my first time, no matter how unrealistic that may be. This might be my entry into powerlifting, depending upon how I like the training and the competition.
One last question: The weight classes I could compete in are 150 lbs. and lower or 151-190 lbs. Should I try to get to 150 lbs. by the meet, or just concentrate on building my stength and power?
I'd appreciate any suggestions offered. Thanks.