WESTSIDE-speed bench+squat

[nejar462]

IS there a set time you have to beat or something to increase weight? Or do you have to weight for your max to go up? I'm looking for time per set.

 

[p03t1c]

you want to stay near the 3 second mark on the bench. what you want to do, as i see, is take the same time to complete all 3 benches or both squats as it takes you to lift your max. i don't really think this happens that often. if you watch the westside guys lift in a meet, they fast throughout all their reps.

if you're not under 3 seconds on the bench then it is probably too heavy.

 

[nejar462]

so if i beat 3 seconds i go up in weight?

 

[p03t1c]

you really have to go by feel. if it feels like you're straining then don't go up in weight. you're working on speed not maximum effort. if you feel good you can up the weight. just don't get carried away. i had a good bro clue me in on this very recently. work on the speed. the strength stuff you save for ME day. don't let your ego get to you.