I keep missing my ME bench/ help please !!

[rjl296]

I m in my 4th week of my first ever westside routine. My bodyweight has gone up , ALL my assistance exercises have gone up. Problem is , I have never improved my ME bench . this is very very aggravating.

- first time - I did 2 board press - with 275 next week failed at 285

- last week incline bb 250 , seemed easy. today -failed miserably @ 255 . the weight seemed heavy all day , even the warmups Can anybody help . I m pretty upset at myself.

 

[Hannibal]

My first guess would be that your speed work is too heavy. What is your 1RM Max Bench...and what are you doing your speed work with?

 

[rjl296]

I don't know my 1 rep max - probably 275 , my speed work has been with 140

 

[Hannibal]

Try dropping the speed weight for a week or two and see what happens. The percentages are just guidlines...not set in stone. At my last comp I hit 425 and I use 155 and 177 for my speed work.

Faster...Faster...Faster

 

[b fold the truth]

Change your ME exercises EVERY week. Setting a PR is just as important as the exercise that you are doing IMO. Find MANY ways to change up every ME exercise!!!! I don't do the same exercise but about once every 6 weeks MAX!!!

B True

 

[zackdarnell]

Change your ME exercises EVERY week. Setting a PR is just as important as the exercise that you are doing IMO. Find MANY ways to change up every ME exercise!!!! I don't do the same exercise but about once every 6 weeks MAX!!!

B True

I was under the impression that beginners to Westside should use the same ME excercises for about 2 weeks before switching. Would yuo say it is advantageous to the Westside beginner to switch every week?

 

[natural-mike]

I still stay with ME for 2 weeks. I like my body to at least adapt to the movement for a week or 2. Then I move on to another movement.

Thats just me.

Peace,

Natty Mike

 

[b fold the truth]

I switch every week..so that I ALWAYS set a Pr!!!

B True

 

[benchmonster]

I am with B-fold on this one. I never ever ever repeat a M.E. exercise 2 weeks in a row. And if you are benching 275 you are not exactly a beginner, anyways.

How many people in any given gym are benching 275? I would venture to say not many.

No reason, really not to be switching exercises every week. I do, and have since the beginning, some 16 months ago. I have been very happy with my results during that time, and never stagnate.

B.

 

[DOM]

Hannibal's right, definitely lower your speed weight a bit.

I just recently got a 315 raw gym max, and have lowered my speed day weight down to 135, which was once as high as 165. Try 115 or 125 for a while and see how that works out. Also chains help a lot when you're using that low weight on speed day because without them you'll tend to start decelerating the weight very early and not getting any work on the upper half of your bench.

Also, the reason beginners imporve their max from one week to the next is that they typically are just learning the form/feel for an ME exercise, or progressing very quickly as true beginners tend to do in their first few months. If you have already been lifting a long time -- you may not see that week to week progress.

As far as switching exercise every week... westside used to say switch every 3 weeks, now they say switch every one week, but beginners can go two weeks. It's really up to the lifter. I think switching every week is ideal -- and especially if you're struggling with keeping the same ME exercise for two weeks in a row -- I'd try every week switches.

 

[natural-mike]

Interesting 1 week switch ME bandwagon everybody is jumping on.

But here is a point to ponder.

Lets assume a young lad is doing an ME exercise for the first time, are you advising one should do an exercise for the first time then drop it the next week before they have even mastered it.

And what difference does it make if someone benches 275 or 450, if they rotate to a NEW ME exercise they are still considered a beginner (a beginner of that exercise)

I'm really just playing devils advocate here and hoping to avoid friction (which inevitably will come )

I just didn't see enough "Nothing is etched in stone" or "Whatever works best for you" stuff from you guys

I mean honestly how many people here follow Westside to the T, everybody throws in curls and shit, everybody modifies according to their goals and body type.

Switching ME exercises once a week is a flat out opinion.

Now....bring the friction.

MIke

 

[IrishPower]

i think nat-mike is right. i have been doing westside for over a year now with increasing meet totals each time so i know it's working.

however, beginners especially take time to get used to awkward movements like suspended good mornings, etc. i think 2 even 3 weeks is ok to stay on an ME exercise if you feel you are still adjusting. i *know* now when I have pushed myself beyond and it's time to switch. On pulling movements, this only takes 1 week, on wider good morning-types, I can do 2 weeks. You will learn.

to reiterate hannibals point: drop your speed weight on bench.

if you are a 275 bencher, you 40 - 50% and wave this raw weight + use bands or chains. also, you may want to consult the guys at elitefts about ME exercises on bench. Their stuff has changed a lot lately.

also, after 3 weeks or so of ME exercises, give yourself a week of light stuff to let the CNS recover.

this applies to all the ME exercises and even speed squats sometimes. if i am using heavy bands on squats, my knees and hips will ache and i will just take the week off squatting. I *never* come back weaker.

 

[Vulgar_Display_Of_Power]

One more thing to point out=Triceps Triceps Triceps!!!

I dropped ALL benching movements for a month and a half,and ONLY did tri extensions and back work(due to shoulder injury) and still managed to come within 30lbs of my max at contest.

My opinion now is that getting the TRICEPS(lockout) much stronger is what is going to elevate MY bench, and the heavy ME movement is just somewhat of a formality-In other words, If your benching 300, and pushing in that range for your ME work, your getting your shit done.

Also, with all my extra back work I was doing, I felt a hell of a lot more solid with the heavier weights.

Later..