There are a lot of programs out there that work but not many of them tell you what to do in the final weeks leading up to a contest. I have tried many methods of peaking during those last two weeks before a meet, and I have found keeping busy works best for me. This two-week plan led me to 600-pound raw benches in two weight classes. Keep in mind, these weights should be light. I cannot tell you what light is, as it is a relative term. A safe bet would be to choose weights you could at least double for the suggested sets and reps.
I also don’t like to get on the bench at all for these two weeks. Just getting into my arch is really tough on my body. Don’t worry, if you have put in a great training cycle, you are not going to forget your form or lose any strength while coasting into a meet. I have found most lifters do more harm than good to themselves in the last two weeks. It is often said that you can’t get any stronger in the last two weeks, but you can certainly get weaker.
This routine is for a Sunday meet. Just move everything back one day for a Saturday meet. Good luck and good lifting. I hit my 780 bench with this..
3 Weeks Out
This will be your last heavy bench.2 Weeks Out
Monday
Dumbbell floor press 3x20Dumbbell triceps extension 3x10
Barbell pushups 3x10
