For those who are wondering and want to help

[Cubanito17]

Hey guys well I train westside as most of you know and I know this is gonna sound pathetic my lifts compared to all of you out ther but he's how they go can anyone point out my weak spots so I can improve them at all:
SP bench 135
skull crushers 105 for set of 8
DB skull crushers 75lb DB for set of 10
Tate press 65lb DB for set of 10
California press 105 for set of 7(failed on 8)
Lat pulldowns with 130lbs for set of 8
high pulls(over head) with 95lbs for set of 6
side delts with db 20lbs for set of 10
front raises with 45lb plate for 3 sets of 10
push presses with 175 for 1
split jerks with 195 for 1
DB wide decline with 80lb db for triple
Wide grip bench with 185 for 6
floor press with 215 pause for 2 secs
DB Rolls( i don't like them) 55lb db for set of 10.
inlcine close grip 175lbs for 1
DB elbow out ext 55lb db for 8
tri pushdowns 130lbs for 10
tri cable ext 130lbs for 10

Now all these are just my lifts that I do on bench days can anyone see a weak point anywhere????and what excercise should I do to bring it up. I change lifts about every 2 or 3 weeks.

 

[The mann]

when you bench and miss,where are you missing?...it looks like on most of your tri stuff your strong.could be speed,shoulders,even form.need to know where you stall on the lifts that you miss.probaly a couple inches off your chest??

 

[GRIMMER]

you look string everywhere but i didn't see any bent rows in there.

 

[Exodus]

one thing that occurs to me........ your realitively weak on your shoulders.

i mean......... you do pressdowns with 130 for 10 reps but only incline close grip for 175??????

i have only been powerlifting for 22 weeks....... i was bodybuilding before that.

i only use 100lbs on pressdowns for 8 but i can close grip incline press 265lbs.

i have had week shoulders for a while.

try this.

after your max-effort bench exercise....... for 6 out of every 10 workouts........ do a 4 inch lockout military pin press with a close grip (whatever you want to call them) for 4-6 sets of 1 rep.

yesterday i did 315lbs decline bench (bombed with 325lbs)........ then i did 6 sets of 4 inch lockouts with my thumb touching the smooth with 315lbs.

so i have focused on building mine up....... (oh yeah....... this killed my triceps for the lockout - i read somewhere else you said you were having problems with it so this will help that as well)

i have just started doing these....... but i will go 1 week on,1 week off,2 weeks on,1 week off.1 week on,1 week off,2 weeks on, 1 week off.

i hope it helps you...... good luck to you as well in your up coming competition season.

X

 

[Cubanito17]

Mann I've noticed that on my speed bench i'm alot faster in then I am wider like at the power rings i get 3.64 was my best and closer I get 3.07 is my best so i'm guessing that I get stuck at the beginning which is chest, but the thing is which I don't understand I seem to get stuck on the lockout too if I couldn't lockout 275 last week well I'll see again thursday for my lockout.
Grimm forgot those well DB rowing with one arm I do 80lb db for set of 6, bent over rows with one side of the bar in a corner and the other side like hack squatting down then bringing it up to my chest I do it with 170lbs for set of 8, then seated rows with 100lbs.
Exodus I'm thinking this could be true b/c I do have big traps just my shoulders are always hurting whenever I do a shoulder workout and I don't see my lifts go up on it. I'll try the shoulder lockouts on thursday my ME day. But one thing is it smart to do two type of lockouts if I'm doing bench lockouts this week.


Does anyone think I should through in another shoulder workout on SP or ME day and have 6-7 excercises going instead of 5-6 to strengthen up my shoulders some. If so which one.

 

[Screwball]

Heads Up!

Check out the PLJay, The Mann, B. Mincher & Cubanito post below. I left a few suggestions for you. Good luck!

- Screwball

 

[Cubanito17]

Thanx bro i'll be checkin that one closely too on the weekend.