westside and week points

[Deciever]

westside and weak points

im starting westside soon and im wondering what you think my weak points are. These are the exercises i've done recently, so i posted them ... tell me what you think

bent over rows - 135 x 10 reps
db rows- 60lbs for 10 reps
skull crushers 60lb for set of 10
Lat pulldowns with 130-140lbs for set of 8
bench - 190
side delts with db 15lbs for set of 10
front raises with 35lb plate for 3 sets of 10
arnold press- 40lb dumbells for 10
military press- 135 x 4.. (it was 155 on a smith machine so i subtracted 20 lbs cause i think the bar is lighter, any way smith machines suck and so do my shoulders)
incline dumbell- 55 dumbells for set of 10
DB decline 70lbs 10 reps
floor press with 175 x 2pause for 2 secs
close grip 135lbs for 4
tri pushdowns 80lbs for 10

 

[Cubanito17]

You have a pretty strong back, your shoulders do need some help and so do your tris, but then again everyones tris can be stronger. It seems like your pause is good due to your declining.

 

[Deciever]

your cubanito, your probably right.. just hopin for some more replies... and i realized i spelt week wrong in the title, so i look like a fool now

 

[Deciever]

any one else have anything to say??

 

[CytoMel]

It sounds like you are getting strong. I suggest that you get the average bands and use them to do the triceps pushdowns as it says on the Westside site..I have started doing these and its really working well. I train my triceps a lot more now than I used to and the band pushdowns have really helped. They are known to bring up bench press numbers

 

[goldenone]

Your back looks strong.I agree with Cubanito17 on the shoulders and tris.Where is your sticking point at when you max?At the bottom?The top?

 

[Deciever]

goldenone, my sticking point is like 2 inches off my chest on bench press

 

[goldenone]

Lats

I would think your lats need work if its at the bottom.The floor presses that you are doing should continue to help the bottom of your bench.There are other factors such as speed,if your shoulders are tucked, etc...

Read this artile http://www.testosterone.net/articles/180press.html

Good luck

 

[bigokie]

Sticking point

Your sticking point is probably caused by lack of speed. How much do you use on dynamic day? Do you use chains or bands? I had the same prob until I started with chains and bands, now it blows off my chest to about 3 inches from lockout, weak tri's for me. Oh well. Definitely do the band pressdowns, they will help tremendously! Also try JM presses. Good luck

 

[Deciever]

from what i can tell, i dont use my lats in benching much ( i've never noticed)... i havent started westside yet, im posting these lifts to find out what my weak points are to be able to base my routine around them..so i dont use chains or bands
i've only done floor presses once.
also in my bench i cant get the leg drive down right.. i got it once, and 180 went up really quick compared to my usual. but i only get a good leg drive every so often, im not very consistent w/ it.

goldenone, thanks for the link ,it was a good article,

 

[brianmincher]

Without reading your original post I can still answer your question. Your weakpoints are as follows: On the bench, your triceps, upper back and lack of bar speed are your weak points. Work on them all, all the time. On squatting and deadlifting, your weak points are low back, hips, and hamstrings, as well as bar speed. These are your weak points. These also happen to be my weak points, and about everyone who reads this boards' weak points, because these are the muscles that do these exercises. A chain is only as strong as its weakest link, so strengthen every link in the chain.

If the bar stalls low, especially with a shirt, then you are not going fast enough. If it stalls just prior to lockout, then your triceps are not strong enough to keep up with your bar speed. If the bar sticks to your chest, then you have too much weight on the bar. These are truisms across the board. Good luck, you are on the right path. I wish I had began this journey at your age.

B.

 

[Deciever]

brian , how can you tell what my weak points are just from my previous post? also, i dont use a shirt, so i dont get that extra spring like most do... i can vouch for the weak hamstring, i had a severe injury which took me out of doing leg work for 4-5 months

 

[brianmincher]

Read my post again, I said that I could tell what your weak points are without reading your original posts.

The reason for that is that with some small variations, every body will have similar weak points. For a certain lift there can only be a certain number of potential weak points. What I mean is that it is not very often that your calf muscles are the weak point in your bench, or that weak forearms are holding your squat back. Why? These muscles don't perform those particular lifts.

Some people will have different lifts that they are good at and bad at, take myself and Arioch for example. I am a comparatively good bencher and poor deadlifter, while Arioch will probably tell you that he is a comparatively good deadlifter and not such a good bencher. Does this mean that Arioch and I have totally different weak points? Not at all. Although Arioch deadlifts a lot more than I do, we are still both limited in what we can deadlift by our low back, hips, and hamstrings, and grip strength. If I bring up those muscle groups, my deadlift will go up, relative to my own PR. If Arioch brings up his strength in the listed groups of muscles then his deadlift will go up.

In benching, I am only able to press as much as my triceps are able to lock out. Whether I am wearing a shirt or not, my triceps still have to lock that bar out to complete the lift. I happen to know that my bench stroke is dramatically shorter in distance than Arioch's bench stroke. Because I have a leverage advantage, and don't have to press as far, I have a relatively better bench. But we are still both limited by what we can lock out. That is just the way it is. I have never heard of a bencher who could not use stronger triceps.

I know this was a long post, but I hope it helps explain what I was getting at in my previous posts. Also, Arioch, I hope you don't mind me using you in my illustration above, and feel free to correct or clear up anything I posted that was mistaken.

B

 

[Deciever]

brian, great job on explaining where you were coming from.. all very good points. since i now know most of my week points, i know what to do with westside..thank everyone, you've all been a great help