Bench your body weight contest

Lift_hard_eat_big

I'm entering a strongman contest that's taking place in a few weeks. One of the bonus events is "bench your body weight"
I'm up to 30 reps at 155 lbs. Any pointers on how to train for this, my goal is to be able to hit 40 reps. I know a buddy of mine who's also competing did 37 reps at 175 lbs. last year at a fitness expo. so I'm guessing he will be the man to beat.

Loko_Ino

cut weight?

really no shortcuts, building muscle endurance takes time.
it took me 3 weeks to jump my 225 bench from 17 to 20 for a combine-type workout with buds at the gym.

krash999

i was just talking to a trainer about upping bench weight and he said the best thing you can do is pushups

rileysowner

I would try something like strong lifts 5x5 to get your strength up, and then when you can bench more, you will likely be able to do more reps at a lower weight.

Lift_hard_eat_big

I do a combination of weight training and HIIT training which incorates burpees, pushup, clock pushups, clapping pushups, etc. I can do about 100 pushups non-stop. But benching my body weight tires me out after about 28 reps. I struggle with the last 2. I can drop weight fairly quickly but I'm worried I'll also lose muscle and strenght. I'm comfortable at 150-155 lbs. Below that I start getting weak.

Lift_hard_eat_big

I would try something like strong lifts 5x5 to get your strength up, and then when you can bench more, you will likely be able to do more reps at a lower weight.

I train legs using 5x5
For chest I'm doing 12,10,8,6, reps, loading weight every set. Then a burnout set til fatigue.

HOSED49

If your already doing 30 at 155 I would guess that you have developed a good rythm which is important. Where do you fail at after 30, on the bottom (chest failure) or going back up(tricep failure)? You already also know how mental Bench is, so if you have a number in your head typically you can reach it ,so tricking your mind into that elusive 40 plus is a key also. Work on your weak points after you recognize them...vizualize your goal before you lay back , then when you lay back get set in your optimal power position, then knock out each rep,see all of them, no mental breaks, breath....

ArroganceInStep

I'm entering a strongman contest that's taking place in a few weeks. One of the bonus events is "bench your body weight"
I'm up to 30 reps at 155 lbs. Any pointers on how to train for this, my goal is to be able to hit 40 reps. I know a buddy of mine who's also competing did 37 reps at 175 lbs. last year at a fitness expo. so I'm guessing he will be the man to beat.

As seantaylor5 said, I'm not sure how much you can feasibly do in a few weeks. Pushups and lifting help, but it still takes time.

Cutting weight (if you know how to do it safely and without losing too much strength as a result) might be your best bet. 30 at BW is pretty good though.

Lift_hard_eat_big

If your already doing 30 at 155 I would guess that you have developed a good rythm which is important. Where do you fail at after 30, on the bottom (chest failure) or going back up(tricep failure)? You already also know how mental Bench is, so if you have a number in your head typically you can reach it ,so tricking your mind into that elusive 40 plus is a key also. Work on your weak points after you recognize them...vizualize your goal before you lay back , then when you lay back get set in your optimal power position, then knock out each rep,see all of them, no mental breaks, breath....

I try to perform each rep with the same pace. I've been fatiguing in my chest, not triceps. I know how important the mind muscle connection is, I try to focus on the pecs doing the work, not shoulders or so much the triceps. I've been having my brother stack the weight for me, I'll hit the bench blind folded so I don't know how much weight is actually there. The other day he stacked 165 lbs, 10 lbs. over my BW, and I managed 28 reps. Any tips on hand placement? I've been gripping the bar a bid wider than shoulder width so when the bar is near my chest, my elbows are a perfect 90 degree angle. Someone told me to go wider drip so that my hands are wider than perpendicular to the floor at the bottom of the rep.