my first meet

[inked1]

there is a raw push/pull meet in 5 weeks time that I have decided to enter. There are no weight divisions, the places will be awarded on a power to weight ratio. I am currently about 113kg (just under 250) so I am not expecting huge things, just wanted to gain some experience.

Do I need to change my training, or just keep going full steam ahead until the meet.
How many days before the meet should I stop training?

my log http://www.steroidology.com/forum/showthread.php?t=69506

currently training something like this
day 1 deads
day 2 bench/tris
day off
day 3 squat
day 4 bench/tris

usually one bench day is a M/E style bench day with some tris, and the second day is more speed work and has a greter emphasis on tris and shoulders


would something like this be effective
http://www.getstrength.com/benchpress basics.htm
Sample program based on 12-week build up Based on achieving 150kg Bench Press

Week 1 3 sets of 8 reps @ 85kg (56.3%)
Week 2 3 sets of 8 reps @ 90kg (60%)
Week 3 3 sets of 8 reps @ 95kg (63.3%)
Week 4 3 sets of 8 reps @ 100kg (66.6%)
Week 5 3 sets of 5 reps @ 105kg (70%)
Week 6 3 sets of 5 reps @ 110kg (73.3%)
Week 7 3 sets of 5 reps @ 115kg (76.6%)
Week 8 3 sets of 5 reps @ 120kg (80%)
Week 9 3 sets of 3 reps @ 125kg (83.3%)
Week 10 3 sets of 3 reps @ 130kg (86.6%)
Week 11 3 sets of 3 reps @ 135kg (90%)
Week 12 3 sets of 3 reps @ 140kg (93.3%)

Compition day to acheive a 1RM of 150 Kg

 

[inked1]

also, what do i need to know about technique for benching in comps? How long do i need to pause at the bottom for, do i fail if my back leaves the bench etc etc

 

[pullinbig]

also, what do i need to know about technique for benching in comps? How long do i need to pause at the bottom for, do i fail if my back leaves the bench etc etc

check your log.

where you live?

 

[inked1]

thanks
Sydney, Australia

 

[Stinn]

you need to find out what the federation rules are. Things like: do your feet have to be flat on the floor or can you be on your toes?
Can you lift your head?
Do you have to pause on the chest, and if so how long of a pause?

Get a copy of the feds rules and read them over.

 

[blackbeard]

you need to find out what the federation rules are. Things like: do your feet have to be flat on the floor or can you be on your toes?
Can you lift your head?
Do you have to pause on the chest, and if so how long of a pause?

Get a copy of the feds rules and read them over.

good points..
also your propsed training cycle is 12 weeks and your meet is in 5?
i would do the meet and just have fun

 

[inked1]

lol, I would modify it to fit into the 5 weeks ( start with approx 83%)
I am doing it for fun, but i would still like to hit a PR at the meet

 

[blackjack]

good luck at the meet. kick some ass

 

[inked1]

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http://www.oceaniapowerlifting.org/opo_comp.jpg

 

[blackbeard]

cool bro have a blast

 

[pullinbig]

hats off to ya bubba. you will rember this for a life time. always nie to see guys take the plunge. gives your training a new meaning.

 

[inked1]

LMAO
he called me bubba!

 

[pullinbig]

that means we bonded, you know how rednecks are. =0l

now just send your sis over to my house........

what....no bubbas down under?

 

[Stinn]

cool the rules are pretty simple. You should practice with the commands though just to try and get used to them before you go. It might be hard to get used to waiting for a press command on the bench.
If you don't already you should practice controlling the drop of the deadlift, I know alot of people forget to do that.
And of course, good luck man!

 

[0nyx]

good luck at the meet ...