Last week I learned that my states RAW bench press record in my weight class is only 15-25 pounds heavier than my current 1RM, so I am going to break it. The record is sitting at 286.60 lbs, and yesterday I put up 235 x 6. I weigh 159 with roughly 12% body fat, and I need to stay under 165 if I am going to break the record. I have looked over the rules to break the record, and my regular bench adheres to all the rules. I am confident that I can break the record given a bit of time, as the record really isn't impressive compared to the national record.
This question largely revolves around what I can optimize in the gym. Best splits, rep ranges, complimentary exercises, etc. I have never bothered optimizing my bench press, or any exercise until recently. I have always stayed in the 4-8 rep range for everything. I simply increased the weight when I could do 8 reps.
My weekly training is currently push - pull - legs - push - rest day - pull - legs.
- Bench: I warm up with two sets of 135, and one set of 205. I'll move up to 3 sets where I can do 4-8 of, so 235, 235, 225. A total of 3 warmup sets and 2-3 working sets depending on how I am feeling.
- Handstand Pushups: I will usually do 3-4 sets, doing as many reps as I can until I fail or lose balance.
- Handstands superset with Wall Shoulder Taps: 3 sets
- Hex Press or Weighted Dips: 3 sets
According to this article there is nearly a linear correlation with strength gains and number of times a week someone benches, and it even suggests that 10-15 sets per week is ideal while keeping the set count changing using daily undulating periodization. In summary it suggests that I do three days of bench a week with different set ranges each day in a cycle, and to add accessory movements to help weak points.
Is there anything in that article that conflicts with studies you know of, or how powerlifters typically train?
What would the best splits be? I prefer being in the gym at least 6 days a week, it helps me stay consistent. I have several goals that involve pulling muscles for the end of the year, so I hesitate combining my push and pull days in fear that I will be neglecting my other goals. Is there any efficacy for strength gains with multiple workouts a day focusing different muscle groups? Ex: Pull workout in the morning and a push workout in the evening, if I were to do an Upper Lower split. Both using half the time as a regular workout, but higher intensity due to being fresh at the start of both.