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.

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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 3x20

Dumbbell triceps extension 3x10

Barbell pushups 3x10

Tuesday

Sled drag 10 trips 30 yards each

Wednesday

20 minutes low impact, steady-state cardio

Thursday

20 minutes low impact, steady-state cardio

Friday

Barbell floor press (work up to 2x5 with 50% of floor press max) Blast Strap Superset – pushups/curls/triceps extensions 3x10

Saturday

Bodyweight squats 10x10 McGill situps 5x10

Sunday

20 minutes low impact, steady-state cardio

1 Week Out

Monday

Barbell floor press (bar only) 4x25 Barbell bent over rows (bar only) 4x25 Band pushdowns 3x20 Dumbbell curls 3x20

Tuesday

Sled drag 10 trips, 30 yards each

Wednesday

20 minutes low impact steady state cardio

Thursday

Barbell floor press (bar only) 4x25 Barbell bent over rows (bar only) 4x25 Barbell triceps extension (bar only) 4x15 Barbell reverse curl (bar only) 4x10 Bodyweight squat 4x10

Friday

Rest (I am usually cutting weight this day through diet and water manipulation, not through exercise)

Saturday

Rest and visualization (I am usually rehydrating and refeeding on this day)

Sunday

Meet Day! SFW!