Thanks everyone for the tips. I have incorperated everyones ideas and developed a training regimine.
In short I will bench twice a week. Saturdays and Wednesday. One heavy day and one light day.
On the heavy day I will do 5x5 the first week, 4x4 the next, 3x3, the next, and 2x2, the next. After 4 weeks I will then start this cycle over but begin the 5x5 with 10 more lbs than the last time. Each heavy day will also end with 1 lockout 30lbs over my porjected max, and one set of negatives with 10lbs over my projected max.
Light day will be 3 easy sets of ten, a couple of sets of incline and heavy shoulder presses.
Also, taking into consideration that this contest will not be drug tested I may indeed begin a short cycle of Dbol 4 weeks out from the contest. I think that with the addition of the Dbol and strict dedication to training, the addition of 50lbs to my bench in 3 months time is acheivable. I will add cardio as needed and Nolvadex while on Dbol as not to retain water or put on too much weight. The weight class I want to compete in only goes up to 72kg, and I currently weigh 73 kg.
Advice, Suggestions?
Thanks Again everyone, I'm feeling really good about this. Training very seriously.