Help me bench 225 in a week

[Pat Southern]

Background: In highschool I maxed out at 305, and could rep 225 about 10 times. I'm now a 3rd year in college and pretty much have not worked out since November of 2002. I was a solid 215 pounds in HS, now I'm a soft 185. If I had to guess, my max right now would be 205.

My friend bet me $200 (and a lot of bragging rights) last night that I couldn't bench 2 plates (just once) by next week, I cant bounce it off my chest or arch my back. Whats the best way to go about training for this without getting hurt? I was thinking go 5 sets with reps of 3 on the highest I can do today, then triceps, then do the same on Sunday and Tuesday. And everyday work out abs a lot. With all the workout gurus here I'm sure you guys have a better idea how to go about this than I do. Also, is there a special diet I should adhere to give me a better shot at it?

[amplify]

[MrTrik]

Sorry bud, not possible.

[JMP300z]

Eat pasta and power bars...do some pushups...

honestly i work out a lot and i have no clue how to help you.

Get a good nights rest, do it earlier in the day after a light warm up. Eat a good breakfast.

-JP

[bellytimber]

You can't raise your max significantly in one week. If your true max today is 205 then sorry man, you lose. You are naturally stronger than most people and if you had 6 wks or even a month, then it becomes a little more interesting.

My advice is to find out your honest max ASAP. If you're really struggling to put up 205 or even 215, then it won't be hard for you to see that you're not going to be able to boost it by 10-20 lbs in a handful of days. Max now and then try to renegotiate the terms.

[kevstreet]

[ QUOTE ]
do it earlier in the day after a light warm up.

[/ QUOTE ]

Are you suggesting in the morning? Just wondering because I am a lot weaker in the AM.

[Case Closed]

Ummmm, bench a lot and do a lot of pushups. Besides that you should just draft a $200 check with your buddies name on it right now.

[Warik]

You lose.

[Pat Southern]

[ QUOTE ]
Max now and then try to renegotiate the terms.

[/ QUOTE ]

Terms are definately not negotiable because the whole point was in one week. I know if I had a month I could do this pretty easily. It looks like people think that I don't have much of a chance, maybe I dont. But for those people who know enough to know that I don't have a shot, what would your workout plan be if you had to add 10-20 pounds to your max? In HS I would do regular bench in the morning, with incline bench in the afternoon, while working triceps at both times every other day.

[SamIAm]

You lose. Also, be careful "finding out your max" too close to the actual date. You'll need recovery time between.

There are lots of suplements that'll help you with strength performance the day-of. However, I think most of these increase endurance, not max.
-Sam