1st day training westside....

[Cubanito17]

Hey guys today was the first day I actually did the westside workout. Since I'm only doing 3 days a week mon,wed,fri today I did dynamic bench/ME leg&back. DAMN I never thought doing 8 sets of 3 for bench trying to get it under 3.5 sec would be SO FUCKING HARD!!!!!!! My best time with a grip an inch away from the smooth was 4.67 seconds. I was doing 60% of my max,145lbs, I thought that would have been damn easy to get under 3.5 sec. What happens if your worse time with a wide grip was 7.13 sec. THAT SUX I know. Well other than that the workout when good I see how you guys only train for 45-60 minutes and get a good workout b/c once I finished my lat pulldowns I didn't want to go onto the ME for leg&back, but did anyway. Can't wait to see how ME for bench is gonna be on wednesday.

 

[endpoint]

for bench i tend to work with 50% on dynamic day im going to try moving up as i develope more speed

 

[Cubanito17]

hey endpoint thanx for the reply good to see you posting on my threads again . That sounds like somethin I coulda came up with on my own drop the %, in fact my bro suggested it and I told him to shut up he's 14 and follows any type of workout I go on. I'll try to drop down next week to 50% keep it for 3 weeks or so or until I'm doing my reps in 3.0 secs or less.

 

[The mann]

yep,you got it.just lower your weight and focs more on speed for that day,also you say you are weaker(slower) with a wide grip,train that grip more often as you change grips........later

 

[1-dawg]

Guys, he is basing his weights off a shirtless max -- so his percentage should be higher. On the other hand, if you speed is that slow then you should drop the weight another 20lbs or so. Let your max effort days be the judge -- if you keep hitting pr;s then you're good.

 

[Cubanito17]

Mann I'll train the wide for 4 sets instead of 2-3, thanx. 1-Dawg I forgot to mention that when I was reading the forums of David Tate in training dynamic bench westside he did say something there if you had a shirt on go 50-60% of max but without a shirt stick with 60%. That's why I figured I'd stick with it and if there was anything I could have done to bring speed up, I'll try and drop 10lbs see if I'm any faster like that. Wouldn't me going back to boxing on the speed bag on my Sat&Sun cardio days bring up speed. Thanx guys.

 

[GRIMMER]

Hey bro congrats. I told you that mon. would be a bitch of a workout doin' both speed and max but thats ok. You really do want to focus on speed for this day like these guys have said once you get used to it you will get to 60%. Good work tell us how max bench goes.

 

[Cubanito17]

Hey thanx for the reply, and ye I'll let you know how tommorow goes for me. One thing do you think that dropping down to 50 or 55% will be good til I can get under 3 seconds. Thanx man

Check the post "Workout I think I got it" so you can respond to something I wrote on their to you. GRIMM

 

[GRIMMER]

Ya, drop down to whatever % it takes for you to get it in aruond 3. Speed is key. thats why we do this day or it would be just like any other three reps. It won't take long for you to get it down and then start upping the percent to 60. remember your new at this asd itwill take a few workouts to get it right.

 

[1-dawg]

cuba -- you are right 60 percent with no shirt, that is also what I wrote, but the most important thing is speed on this day. I usually use less than 50 precent of my shirt max because I am a slow ass bencher.

 

[Cubanito17]

Grimm thanx man I'll try too see next mon how I do with 55% if I'm stil to slow then I'll drop to 52%, etc to see how I do. I kinda figured that's why I'm soar it's a new style of working out.
1-dawg hey man does a shirt feel weird when using it.
I've Downloaded about 4 videos with guys benching huge amounts all with shirts on i.e. 660lb bench @220. they all walk out with their arms like 8 inches away from their body like if they're HUGE which honestly they are. Well The Mann already told me how to measure myself for one but no one has answered me if I'm ready for it or not?????Thanx for the replys

 

[GRIMMER]

I would say that your not ready for it but thats me. Yur damn right it feels wierd. it takes someone else to put it on you maybe two people thats how tight these things are. And as far as getting under the bar thats a whole nother strory.LEts put it this way. they ain't the most comfortable things to be wearing.

 

[Cubanito17]

aigh that's cool I'll wait til my next max then the next week if I feel comfortable with it I'll try with bands doing dynamic. Then I'ma find out if we can use them for meets at high schools then I'll see how I fit in one and If I like the progress with it or not. Thanx again

 

[brianmincher]

bench shirt

Wait till you talk with your coach cause there is no sense wasting money, but if they are allowed you could probably get away with a basic single ply poly Inzer Blast shirt. They cost like $38. If it takes less than 2 people to put it on you, or rather you in it, then the shirt is probably too big. Work on your lockout strength though, cause a shirt won't do anything for that.

B.

 

[Cubanito17]

Hey thanx for the reply I won't know until DEC 30 he's on vacation right now. And more than 2 people to put it on to be good LMAO. damn that's gonna be tight. Thanx for the response.

 

[Cubanito17]

Hey guys today workout dynamic squat was a bitch. I never thought doing 8 sets of 2 reps would be so hard @ 60%. Proud to say though I kept the time under 3.31 sec was my worst. My best time was 2.46 sec. And dynamic deads those were fun too let me tell ya i got more bruises on my knees from keeping that thing close to me than I've ever had doing deads. Other than that pullthroughs were a fun excercise(NOT!!!!) but I know they work or else I wouldn't be so soar. And plate slides really get into ur hip. Good thing about those is since I'm part cuban I'll be able to move my hips more when I dance salsa&merengue if any of you know what that is.

 

[endpoint]

dynamic deads?

 

[Cubanito17]

if you look on the workout where grimmer posted for me on the thread hey guys workout?????I think i got it... that one he put on there dynamic deads. And when i went to lift with flapwrlfter(Bob) he told me to do both 8 sets of 1 @ 60%. So in a real PL's case I figure it'll make him faster on a deadlift. In my case I'm using it to make me faster on my clean&jerk but mainly the clean when I deadlift it off the ground. I've been called a tortoise because they say I'm so slow at it.

 

[endpoint]

makes sence......
when i did olympic lifting the deads were just for strength.....the explosiveness was developed by the actual movements like clean and jerk. but i think that would work okay (the way you are doing it)

i think im in the same boat as you......maybe a sloth not a tortoise though. Ive been told my grand mother squats faster than me.

thats why westside is so good.........focusing on speed as well.

im developing my speed on the box

 

[Cubanito17]

LOL YOUR GRANDMA well I don't think I'm quite that slow LOL. Ye so I'll let you know how I do when I max. On them to see if they helped any at all you know.

 

[Cubanito17]

Changing it up now instead of my regular 3 days a week I'm switchin over to 4 days a week so I guess I'm going westside all the way. Mon SP bench Tue ME back&leg Thur ME bench Fri SP back&leg. I figured if I really want to do this right all the way I can make a few minor adjustments and work on a fri night instead of chillin and gettin into trouble/fights wit people. I'll save that for Sat nights.

 

[endpoint]

dedication is the key.

you have to decide what is more important...your lifting career? the XXXlb bench/squat/dead that you just cant seem to reach? or wasting time on a friday night.

I made the choice.

now you will see some numbers fly up

 

[Cubanito17]

Yea I know that's why I kinda did it I mean now i'd be lifting fri from 3-4 or 430 depending on how much I fuck round in the weight room then come home go to work which I HAVN'T WORKED A FRIDAY NIGHT OR DAY IN MY LIFE. Oh well I can't wait to see the lbs go up like you said. And if I miss the fri night fights I'll just tell people to meet me in the parking lot after I get off of work .

 

[Cubanito17]

Hey guys today was my ME bench day and I'm a little disappointed well I thought that my floor press would go up and instead it stayed the same on top of that I STRUGGLED WITH THE WEIGHT then I tried to go up 5lbs and failed. SUP with that????? One thing though when doing floor presses do you guys actually get the bar to touch your chest and do you lay on the floor and have your tri's touch the floor?????? I did them two different ways while warming up one way I couldn't get the bar to touch my chest, the next way I couldn't get my tris to touch the floor??? I think my bench form is still messed up.