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when I'm preparing for competition I usually do 3 sets of 3 reps at a weight that is heavy enough to make me not be able to finish the last set and use a spotter. I do this twice a week (monday and thursday) for 2 weeks before. Also if this competition is on a Saturday, then I would do an easier 3 x 3 workout on Monday and not bench again until the competition to make sure your muscles are completely rested. Also, if your body weight isnt an issue, then I would drink a protein shake right after each workout. This advice has no professional or knowledgable background, its just what I do when I need to prep for competition.
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