PR'd and beat from lifting

[Cubanito17]

OK I'd like to know how many of you workout and while your working out when you go do your extra workouts your beat???? Today I was lifting and I don't fully train westside I'm about 80% westside lifter. Instead of speed bench I do a 10,5,2 split. Well i was doing my 10 5 2 and after my set of 10 I was beat. I know my max is around 295 so I was doing 185 for 10 I did last week 225 for 10 and after that i just had to quit b/c i was sooo tired so i figured i'd drop my 10 weight some well i went to do my set of 5 and used 235 i failed on my 4th one and then i went for my 2 and i put on 275 and i needed help with the first one. THe only PR of today was 60's for DB elbow out ext. for a set of 8 i would've done 65's but we only have 1 65 in our weight room the other one broke from dropping the weights.

FREAK i know you don't do speed bench either if you don't mind me asking what do you do for bench do you stil have an ME day or just it's whatever both days.

I would like to know what everyone does for their bench workouts???? so I can get an idea I didn't really like the speed benching much I didn't feel like I was getting anywhere

A good thing is when 5 weeks ago i started i went
set of 10 155lbs
set of 5 205lbs
set of 2 235lbs but my max was round 265lbs

And the best I've done now not all in one workout is
set of 10 225lbs
set of 5 255lbs
set of 2 280lbs
now the ones I did now or have done recently weren't all in the same workout. I mean all my extra lifts are going up really good. But even when I unrack it feels SOOO HEAVY even with the 185.

And i'm not cutting weight AT ALL in fact i'm stil trying to gain i'm at 195lbs.

Please any help is always appreciated.

 

[Deciever]

could just be an off day.. or you could be slipping into over training

 

[Cubanito17]

I don't think it's an off day b/c i've been feeling this way for a good 3 weeks just havn't said anything i thought it was b/c of graduation or somethin but not really. And about the overtraining I don't think I do enough to overtrain sometime i'll skip things I don't like if I feel really tired, that's prob not good. BUT i know it's not that i need time off b/c I took off a whole week thinking i'd come back MUCH stronger, but fooled myself i stil feel the same.

 

[Deciever]

thats really odd... maybe the whole graduation and not consistant lifting kinda threw your nervous system off, so it wasnt used to handling the weights... thats about the best explanation i could think of.

 

[FREAK19]

Well on my heavy days ill do like SETS

 

[FREAK19]

Well on my heavy days ill do like SETS of 3's or 2's. on my light days i might do sets of 10 or 8. i do my speed on inclines, i know it sounds weird but thats what i like and is a form of how i bench.

 

[Stapled to the Floor]

Hey Cubanito ,, did you do much band work when you tried speed work?

Freak, do you do much band work and if you do where do you throw it in... inclines????

 

[FREAK19]

stapled to the floor, i dont do any band work at all. im an old school lifter.

 

[Cubanito17]

Deciever I think the CNS system you might be right with that, BUT I don't think it's only that I really don't know what it is and it's starting to get too me.

Freak thanks man, hey whatever works for you.

Stapled no I never used bands, BUT according to westside if you don't use them or don't really train in a shirt with using 60% it's stil good and that's what I did when I tried out speed bench.

I had a new IDEA what do you guys think
Mon skip bench and just do my extra works starting with tri's, back/lats,delts,traps,abs
next bench day
THUR do my ME movement then tri's,back/lats, abs.

Does that sound like it'd work just try benching once a week instead of twice. I know that's worked for some people but I know switching up tryin DIFFERENT things is the key to getting stronger. Unless your a genetic freak, like FREAK(more power to ya bro)

 

[erickthegreat11]

Your DE day looks more like an ME day. 275 pounds is exactly 90% of your maximum of 295. You can't lift heavy all the time and keep making gains. I'm trying a regular me day for squat, and then my DE day for squat is a 5X5 method. It's working out really good so far.

 

[Cubanito17]

Erick I know my DE day was getting a lil heavy with the 2 set that's why my last workout I did i tried dropping it BUT it was stil too much for me. I know my CNS system is a lil messed up right now since I went from one day light and next day heavy to both days heavy. So I have to get it back in the pattern of how it was.

Do you do that for bench too 5X5?????Or just squat???? I like DE squats I don't mind them once every 2 months or so I'll do ME 5X5 just too see how they feel heavier.

 

[latinus_spicticus]

Cubanito,

If you don't want to do the speed benching, just follow prilepin's chart and use 75 to 80% of your 1rm for a DE day. Prilepin's chart is what westside uses to calculate the weight/reps on speed day anyway, so it should work better than anything else I can think of. You could probably do 3 sets of 5 or 4x4 or something like that.

 

[Cubanito17]

Latinus thanks for the reply I was thinking about it and I think for another 6 weeks starting monday I was gonna go back to training 100% westside well RAW westside without the bands and chains and all that.

Hey benchmonster what was it that you were talking to me about earlier that I am using too much weight for DE day well I thought if I'm lifting raw(until I get a shirt, need the $$ first) that I had to use 60% of1RM????Are you saying I should use less. maybe I should use a weight that I can do under 3 seconds not 3.5!!!!!!!!!