warm up for bench meet

[bear6969]

this week i will be entering my first bench meet. i am entering raw.
my question is ...how should i warm up before max out.....last week i worked up to 535 on a single board....i think i can hit 540-560......


should i use the boards to warm up????? i was thinking...135, 225. 315...all for a few reps...then go to 405....for a single...then one or two singles with the boards....

or is that too much....also what do you guys think is a good opener...i was thinking 495......then go to 530...then go for all on last attempt....


im new to this so could use help...thanks


bear6969

 

[hotttsauce]

A few questions......

this week i will be entering my first bench meet. i am entering raw.
my question is ...how should i warm up before max out.....last week i worked up to 535 on a single boardis this 1 single 2x4, 3 or 4 boards taped together?....i think i can hit 540-560......is this what your wanting to hit with a board or for your overall max lift or for warm up? Kinda confused

should i use the boards to warm up????? A few board hits are good to warm up to feel the weight out but you will have to stop at your chest (I am sure you know this) and then lift when called so I would make sure and warm up your full range of motioni was thinking...135, 225. 315...all for a few reps...then go to 405....for a single...then one or two singles with the boards....

or is that too much....also what do you guys think is a good opener...i was thinking 495......then go to 530...then go for all on last attempt....Make sure your first lift is something you KNOW you can hit, makes it a tough road if you miss on first attempt and then have to try it again if you don't make it


im new to this so could use help...thanks


What has been your max lift raw before? When is the meet. Is there time to do a dry run about 40 to 50lbs from your opening lift to see if you have the timing right and still recover?


bear6969

 

[bear6969]

i want to hit at least 540...the one board is the same as a flat bench......id like to use the boards as you said to just get a feel for the weights.....i hit 500 all the time in the gym easy so i think thats a good opener....

 

[tattoojr]

All my boys that compete all agree on 1 thing, your opener should be something you know you can hit. They all say a contest is alot different than the gym(nerves). Big lifts in the gym don't mean nothing if you can't hit them in a contest. Hit what you can, then go for the glory. Good Luck J.R.

 

[JackBNimble]

I agree with ironfreak

Open with 465. I'm always conservative with my opener. I've seen so many guys blow it & go 0 for 3.

 

[bear6969]

bump, i've beat out a lot of guys who were stronger than me just because i was a bit smarter picking my attempts. it's not 100% about strength, sometimes it helps to use your head a little as well.

whats the most you've hit full range so far bear6969? i think 500 is way too heavy for your opener, maybe 455-475 but no higher than 475 especially for your first meet. most people, including myself, usually bomb out in their first meet so the lighter you pick your opener the better brother.

you guys were right....this was the worst day benching ive ever had....i opened with 475....got it fairly easy.....went to 500...got it 3/4 the way and called it a day....pissed me off.....id done 505 EASY in the gym three weeks before...also had hit 525 easy on the one board...one week before...

a few things i learned:

1. warm up on the competition bench. they had two benchs...the one was totally different than the competition bench...it messed me up on my first lift and i wasnt sure how high to have the pins set for my lift off...big mistake

2. start out conservative

3. time your warm up ...they told us a time that the 2nd flight of guys would lift totally different from when we actually lifted...i was cold by the time lifting started....

 

[hotttsauce]

Excellent site.

hey bro at least you got your opener. i remember the first meet i did i couldn't lock out my first attempt and ended up bombing out. As long as you learned something from the meet, which you obviously did, it was definitely a success brother.

this book has a lot of good info on meet day rituals and routines and a lot of good advice in it including pre meet meals and well pretty much everything else you would need to know.

http://www.criticalbench.com/ryankennelly.htm

Here are a couple more to check out. Simmons site can provide you a check list of things for prep. Tons of info. Also, there is a 'blast your bench II" by Lee Hayward you may wanna check out for programs.

www.deepsquatter.com

www.leehayward.com