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westside and week points


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Excerpt: im starting westside soon and im wondering what you think my weak points are. These are the exercises i've done recently, so i posted them ... tell me what you think bent over rows - 135 x 10 reps db rows- 60lbs for 10 reps skull crushers 60lb for set of 10 Lat pulldowns with 130-140lbs for set of 8 bench - 190 side delts with db 15lbs for set of 10 front raises with 35lb plate for 3 sets of 10 arnold press- 40lb dumbells for 10

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  1. #1
    Registered User Deciever's Avatar
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    westside and weak points

    im starting westside soon and im wondering what you think my weak points are. These are the exercises i've done recently, so i posted them ... tell me what you think

    bent over rows - 135 x 10 reps
    db rows- 60lbs for 10 reps
    skull crushers 60lb for set of 10
    Lat pulldowns with 130-140lbs for set of 8
    bench - 190
    side delts with db 15lbs for set of 10
    front raises with 35lb plate for 3 sets of 10
    arnold press- 40lb dumbells for 10
    military press- 135 x 4.. (it was 155 on a smith machine so i subtracted 20 lbs cause i think the bar is lighter, any way smith machines suck and so do my shoulders)
    incline dumbell- 55 dumbells for set of 10
    DB decline 70lbs 10 reps
    floor press with 175 x 2pause for 2 secs
    close grip 135lbs for 4
    tri pushdowns 80lbs for 10
    Last edited by Deciever; 26-Feb-2002 at 10:58 PM.

  2. #2
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    You have a pretty strong back, your shoulders do need some help and so do your tris, but then again everyones tris can be stronger. It seems like your pause is good due to your declining.

  3. #3
    Registered User Deciever's Avatar
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    your cubanito, your probably right.. just hopin for some more replies... and i realized i spelt week wrong in the title, so i look like a fool now

  4. #4
    Registered User Deciever's Avatar
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    any one else have anything to say??

  5. #5
    Pro Bodybuilder CytoMel's Avatar
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    Angry

    It sounds like you are getting strong. I suggest that you get the average bands and use them to do the triceps pushdowns as it says on the Westside site..I have started doing these and its really working well. I train my triceps a lot more now than I used to and the band pushdowns have really helped. They are known to bring up bench press numbers

  6. #6
    Olympian goldenone's Avatar
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    Your back looks strong.I agree with Cubanito17 on the shoulders and tris.Where is your sticking point at when you max?At the bottom?The top?

  7. #7
    Registered User Deciever's Avatar
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    goldenone, my sticking point is like 2 inches off my chest on bench press

  8. #8
    Olympian goldenone's Avatar
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    Lats

    I would think your lats need work if its at the bottom.The floor presses that you are doing should continue to help the bottom of your bench.There are other factors such as speed,if your shoulders are tucked, etc...

    Read this artile http://www.testosterone.net/articles/180press.html

    Good luck

  9. #9
    Good Broly
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    Sticking point

    Your sticking point is probably caused by lack of speed. How much do you use on dynamic day? Do you use chains or bands? I had the same prob until I started with chains and bands, now it blows off my chest to about 3 inches from lockout, weak tri's for me. Oh well. Definitely do the band pressdowns, they will help tremendously! Also try JM presses. Good luck

  10. #10
    Registered User Deciever's Avatar
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    from what i can tell, i dont use my lats in benching much ( i've never noticed)... i havent started westside yet, im posting these lifts to find out what my weak points are to be able to base my routine around them..so i dont use chains or bands
    i've only done floor presses once.
    also in my bench i cant get the leg drive down right.. i got it once, and 180 went up really quick compared to my usual. but i only get a good leg drive every so often, im not very consistent w/ it.

    goldenone, thanks for the link ,it was a good article,

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