Hey guys I need some pro help????

[Cubanito17]

Hey guys, Sup. I need a good strength workout too get mostly my bench up. Although the prob is that I can only get into the gym 3 times a week; mon,wed,and fri. I can prob get in there tues and thur for 30 min, but i know that's not enough. Can you guys help me out on a workout(I don't know many strength excercises soo u might have too explain)The workout not too seem picky would have too have in there somethin to do wit power cleans, and somethin too help pause bench go up. I would really appreciate some help. I need too get my strength up for when I start competing in school for Powerlifting in Feb.

 

[Exodus]

have you went to www.elitefitnesssystems.com yet?

X

 

[Cubanito17]

can anyone else out there help out.

 

[Exodus]

like me or not........ most of the people here train Westside style.

the training for Westside is on www.elitefitnesssystems.com under the articles section.

X

 

[k1401]

westside the only way!

 

[powerlifterjay]

Ok now i will chime in! Westside aint the only way. I do use alot of it but in no way is it the answer to it all. Ed Coan dont use it , either does gary frank or Jesse Kellum, Glen Chabot, Steve Goggins. Hell the lists goes on. I am sure every lifter out ther dables in it from time to time and we all have adopted the exercises, just some dont have the frequency. I think in my opinion if you want to up the bench you need to bench. Cubanito 17 here is my workout.

Mon Flat bench after warmups i go 405 for 10 then 455 for 5 if i am close to a meet i may go 495 for a double. Then back down to 455 for as many as possible. Then i do One arm dumbell behind the head extensions. Then pushdowns. Then i do raises front side and rear, along with upright rows.

Tues back if i am pullin i pull now if not i just do lat machine then bent rows. Then seated cable rows. Then i hit bi's and forearms.

wed off

thurs i do 4 board press up to a single (in season). My reps on the way up never go more then 3 to 5. I then do tate presses or Jm's then pushdowns.

Fri squat reps of 5 up to a double. Lately i have been box squatting. Speed one week max the next. Then regular squats, then next week. Then i do leg extensions and hamstrings. Stiff legged deads or just leg curls. Thats it rest sat n sun repeat the next week.

 

[Cubanito17]

Hey PLJay thanks man u've helped out alot, upset there are some questions along with this. What's a 1) Double, 2)raises front rear( are these like 3 delt raises) 3) upright rows(explain a lil, are they like seated rowing) 4)what are seated cable rows 5)what are board presses, tate presses, or JM's( and can i do these in any type of gym) 6)exactly what is westside.

 

[powerlifterjay]

Ok first a double is a set of a really hard 2 reps. Raises are delt raises. Do them all directions. Especially rears. Upright rows are grabbing a barbell in the middle hands inside shoulder width and raise the bar to your chin in a straight line, from a standing position, arms just hanging. Seated cable rows are a machine at the gym i just like em cause i am rowing and using my lower back. It is no way the answer to big lifting. I use it last. Board presses are done on thurs and the are 2 x 6's each one is 1 1/2 so when you nail them to gether you shorten the stroke of the bench letting you lockout a heavier weight, from the board. I like 4 boards the best. A tate press from what i have been told is done either on flat bench or incline you hold the dumbells at lockout position then istead of lower like a bench you keep the upper arm as straight as possible bringing the dumbells in side your shoulder width touching them to your chest then pushing with your tris back to lockout. Jm presses are a cross between a close grip and a nose breaker. The Mann can maybe if you ask em nicely post some pics of these movements. Westside is a style of training. It DOES work. I have my reasons for not doing it 100% Mainly cause speed trining on bench hurts my shoulder. But the execises used are the best, and it is sometning you may definintly want to try before you come up with your own conclusion. You realy need to explore online go to www.elitefitnesssystems.com and read every thing. Look up routines go to ask dave just read every inch of that site. Every one here has. That will at least get you up date on movements for powerlifting and you will no what people are talking about. Hope this helped some.

 

[Cubanito17]

Hey PLJay thanx for comin through again i think i'ma quit doing all those lil BB tri workouts and stick too JM presses and tate presses on tri days. I won't be doing board presses b/c i can't i don't have $ for a bench at home and if I wanna compete for my school I have too at least lift there 3 times a week after school even if it's not my coaches workout which alot of people said it sucked sooo i'm tryin too come up with a new one. The Mann if your out there can u post some of these pics like PLJ was sayin. Thanx u've helped me out alot too havn't heard from u though. And by the way aren't upright rows like T-Bar rows at least that's what we call them it's where u stand in like a hack squat position u have weight on only one side of the bar and the other side of the bar is in a corner or somewhere steady then u leave ur arms loose get on the outer grips of the bar and bring it too your chest without moving from ur position right. And bout that site my bro also lifts wit me and we take turns doin research and shit and he's checked out that whole site and said he asked some questions just never got decent answers that's why we post here. But thanx again man appreciate it. Hope you do good in at ur meet.