T-Bone Strength 2013 State Meet Plan

The USPA California State Championships will be my first meet in over a year and a half. Had a lot of personal changes and am back on track mentally to train. My goal at this meet is to bench in the mid 600's, nothing earth shattering, but its very doable. Breaking down my schedule, I will be training 3 days a week in the following manner:

Day 1: ME Bench
Day 2: Squats, Deadlifts, and assistance
Day 3: Bodybuilding Day/Bench Assistance

Brandon Lilly got me thinking. Steve has said for years I'm an explosive bencher and yet I continue to do speed work. Why? I'm plenty fast as is. I've never missed a weight because of a lack of explosive power off the chest, rather, I miss a weight at the top, during lockout. I've decided to remedy this by doing a lot of overhead pressing as well as a lot of other movements I normally haven't done in the past. I'll probably compete at SHW given my bodyweight is going from 305-320 fairly regularly given my hectic work schedule and irregular eating.

My main bench day I will work in my shirt the majority of the time and not use boards when in my shirt. Dave Hoff was quoted as saying that if you cant learn to touch a light weight in your shirt, you wont touch anything come meet day. He's right. I've ego lifted on boards and have put up insane 3-boards in the past (my best I believe is 745 to this day, I could be wrong). A huge 3 board doesn't do you jack shit on meet day. Its what you touch in training and bench at the meet that matters. I'm going to train with a TON of volume on my bench day, metal militia style. This will primarily involve a lot of raw lockout work with multiple boards and rack lockouts, tons of benching in my shirt, and lots of triceps and upper back assistance. I will not neglect doing triceps assistance work. I've let myself down in the past and have bombed as a result of not training my triceps efficiently as I could have. If I bomb out at this meet, it wont be for a lack of effort. I figure I will rotate a 3RM, 2RM, 1RM system. Looks like this:

Week One: Work up to a 3RM, go down to 75% of said 3RM and work back up to a heavy triple.
Week Two: Work up to a 2RM, go down to 75% of said 2RM and work back up to a heavy double.
Week Three: Work up to a 1Rm, go down to 75% of said 1RM and work up to another heavy single.

At this stage in the game, I have approximately 12-13 weeks to get my shirt dialed in, have weights touching, gain some bodyweight, and lift big ass weights. My squat and deadlift training will be designed to help my bench but also, just help me get stronger all over. I think I have a solid plan here and could very well lead my to my first state title in over 6 years. We will see how this works out!