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westside and raw bench?

  • Thread starter Thread starter jeremys
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jeremys

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i've heard from many that westside works well for their shirted bench, but this winter i'm doing a couple of high school meets and they dont allow shirts...would it be possible to use other ME lifts than board presses? for instance, alternate between floor press, lockouts, and other ones? or is their not enough ME lifts to choose from that will help raw bench?

im sure DE day would help a lot with speed, so i hope there's a way to do this..
 
I like two boards and you coud throw in an illegal wide every now and then for max of five or six. floor press , lockouts , illegal wides , heavy close grip inclines for 4 or five and and any of the other boards should work. Speed is key. don't forget to hit your tris hard with JM's and skulls.
 
I second what GRIMMER said,
speed of the chest is the most important thing for a raw lifter


Just try to find exercises that you are weak at and work those, thats the most important thing


Are you shure that the high school meets don't allow shirts? I would think that they allow single poly
 
Weighted dips, and close grip bench. Best Tricep exercises ever. They helped out my bench alot. Also, military presses is a good one, it hits the front delts which is being worked in the bench. If you do close grip, use different grips, hit em at all angles.
 
every 6 weeks switch to a exercise that you do for repetitions....like a wide grip benchpress for reps of 6, dumbell presses (like grimmer mentioned)

bumb up your lat work as well this can really help

even do some pec work as assistance exercises.
 
all very tur,just go with more full range stuff since you will be raw,i love the idea about closegrips and weighted dips....and i would still do the boards and floor press,they still blow the hell out the tri's,.......also get some d/b work in there and you're good to go.......speed is king!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
Start hitting the board presses hard maxing on a different board every week for 3 weeks (4,3,2) and do Illegal wides and floor presses. This will work well without spending much $ on chains, benches etc.

My training partners I am converting on Westside still dont believe me about changing the ME exercise much! They insist on maxing on doing RAW competition grip flat benches all the time! Interesingly they are making decent progress on it for the last month but I think they will plateau on it soon! I am using boards, illegal wides and stuff.

Do JM presses too for tricep development and do tricep extensions with bands wrapped around your back.
 
i dont have any bands, i dont even know if the gym owner will let me bring a box in for squats..dont know what to do there..i'll ask though

They follow USAPL rules, just like every state high school powerlifting organization...They allow single ply poly
Click to expand...

oh, ok...thats cool...but i looked at some site with gear and it said next to a bench shirt that it was not legal in high school lifting...but thats cool then
 
another thing...i plan on dropping weight and lifting in the 220 class..
1. how long should i wait to get a shirt?
2. how much do alterations cost if its not the right fit?
3. how long do alterations take?
4. should i drop to 225 and just drop 5 pounds before a contest?(if so, how would i do this?
5. how do i break in the shirt when i get it?

as you can tell, im quite uneducated about the subject..
 
OH ya , like they said , don't neglect your lats and back very important as well as soe D/b work like they mentioned.
 
jeremys said:

1. how long should i wait to get a shirt?
2. how much do alterations cost if its not the right fit?
3. how long do alterations take?
4. should i drop to 225 and just drop 5 pounds before a contest?(if so, how would i do this?
5. how do i break in the shirt when i get it?
Click to expand...


1. I would buy one now
2. and 3. * I dont know, I haven't bought a shirt yet, I am using a friends*
4. I would do that, you can drop 5lbs of water weight the day before the meet by using a sauna.
5. use it in a max effort exercise, like board presses or reverse band press...Its up to you, how many times you use your shirt
I am planning on using mine once a month, or so.


Inzer or Titan would be your best best for a shirt...I am ordering a Titan either tomarrow or thursday

What are you max's?
Do you have a squat suit, or deadlift suit? If not you want to atleast get a squat suit.
 
jeremys said:
another thing...i plan on dropping weight and lifting in the 220 class..
1. how long should i wait to get a shirt?
2. how much do alterations cost if its not the right fit?
3. how long do alterations take?
4. should i drop to 225 and just drop 5 pounds before a contest?(if so, how would i do this?
5. how do i break in the shirt when i get it?

as you can tell, im quite uneducated about the subject..
Click to expand...

4. Be carefull when dropping water weight right before a contest if the weigh in is right before the contest be careful. Dropping that weight right before can zap some strength from you.
 
i dont think there's a sauna around here anyways...should i drop to 220 now and get strong in that class or does it not matter what time i drop the weight? what about alterations for the bench shirt? any info would be cool..

What are you max's?
Click to expand...

i'm pathetically weak for my size, maybe my age. i dont know..
low to mid 300 squat, 250 or so bench, high 300-400 deadlift, with a belt on squat and dead

once powerlifting season starts i can order a squat suit for cheap..but i think i have to stop training westside too for a few weeks until the season is over because of my asshole coach :rolleyes:
 
jeremys said:
but i think i have to stop training westside too for a few weeks until the season is over because of my asshole coach :rolleyes:
Click to expand...

WTF??! :confused:
 
long story...i posted about this a while ago..well during the summer i have to pay 14 bucks at the high school to lift...and the asshole coach told me i couldnt lift if i didnt use their workout program..he bitched at me all the time and everybody who's been coached by him says he's quite the asshole..i think they use some dumb 5x5 routine...its retarded..
 
the asshole coach told me i couldnt lift if i didnt use their workout program
Click to expand...
There's No-Size-Fits-All as far as training programs go, flexibility is the key - so yes, that coach is an asshole.

TauRine.
 
Jeremy,

Don't ever say or feel your lifts are "pathetically weak". Everybody has to start somewhere and build from. Everyone will get stronger if and when they train religiously and train smart. You should see some of the fags in my new GYM, gell in the hair, wife beater tank tops, gold chain wearing, jean wearing cell phone using geeks who weigh 220 and lift half of what you do. You know the type, who needs the foot assistance mechanism to do a set of dips and I come up behind them weighing 205 and strap a mother - fu**ing 120 pound dumbell to my waist and bang out sets with that while they drool over me.

Point is, you WILL get stronger. Just never be ashamed of what you lift today btu rather look forward to what you will lift tomorrow. Remember even George Halbert's bench was stuck in the high 400's for a long time too.

Peace,
Mike "the motivator"
 
jeremys said:
long story...i posted about this a while ago..well during the summer i have to pay 14 bucks at the high school to lift...and the asshole coach told me i couldnt lift if i didnt use their workout program..
Click to expand...

I can't believe that they charge you to use SCHOOL PROPERTY. That's complete BS.
 
Jeremys,

You should consider another gym. That coach doesnt know anything. I remember a college team that had one of those old school coaches and the 300+ pound lineman were barely benching over 400 pounds from that old school training.

If you like Westside training then do it despite what others think.
 
i would like to train at the gym im currently at, but i dont know if i'll be able to afford it after a few months..plus if i dont lift at the school with the coach he probably wont let me into any competitions, right?

anybody got some info about bench shirts? i figure i weigh 235 and i could lift in the 220's, or i could just stay the same and lift at 242. think i should drop a couple pounds or just get my lifts up at the weight im at now? how soon should i order a shirt?
 
Originally posted by jeremys
long story...i posted about this a while ago..well during the summer i have to pay 14 bucks at the high school to lift...and the asshole coach told me i couldnt lift if i didnt use their workout program..


Man, have to pay a fee and can't lift how you want?!? Kinda sounds like my gym!

Is there any way you could work out a partial trade with the gym owner so you could stay at that gym. Maybe you work a couple of days or do clean up in exchange forhalf your membership.

Hang in there and keep training how you know is right for you. Everything will work itself out.

Later..
 
jeremys,

no one seems to be answering your questions:rolleyes:


I wouldn't worry to much about dropping weight classes, its not that important for high school powerlifting, unless you could break a state record or something at a lower weight class.

just get your lifts up at the weight your at now


Bench shirts: I compete in High school powerlifting, in louisiana... I just ordered a Titan Furry bench...Either go with Inzer, or Titan, they both make good products.

order a shirt now, and practice with it...get used to lifting in it
 
THANK YOU! somebody finally answered some questions! ;)
but say i did gain or lose weight, how much change in weight would require alterations? how long do alterations take(how long would i have to wait for my shirt to get back to me?), and how much do alterations cost?
 
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