Please Scroll Down to See Forums Below
Westside
- Thread starter dirtydawg
- Start date
you kind of have it backwards,we take our max with a shirt(or raw max)and you should be within a certain percent of board press,floor press,closegrip incline,etc.you first need to know your max,if you compete and use a bench shirt you would use that number,but it's only a guide.it's not in stone,you wold actually use these exrcises to bring up your weak points.that is what westside teaches you...you have to recognize where you get stuck in a particular lift and strengthen that weak point,go to "Elite fitness systems",you'll get a lot of info there.........PeACE
thanks for the reply. i have been been at elite for the past three weeks reading up on it. i did have it wrong. i was looking at the max effort method the example that they used was floor press. so if i have it right now and i wanted to use the floor press for my exercise for that week, i would progress in sets until i got to a 1RM.
by the way my max on the bench is 290 without a shirt and my sticking point is somewhere between the bottom and midpoint.
by the way my max on the bench is 290 without a shirt and my sticking point is somewhere between the bottom and midpoint.
you would warm up then go no higher than triples(on the floor press)then when you can't get 3 reps you drop to singles till you miss,record that and next time you do floor press you try to beat it.but from the spot you mention,i would say try 1-2 board presses,that would work more in that area.make sure you log all your max effort moves .those will be the numbers you try to beat,now that you know you do 290 you don't need to max again on regular flat bench for about6-8 weeks,then try a new PR...........hope i helped alittle
talk is cheap
yes it does clear it up. i will go with the board presses for 2 weeks then floor presses for 2 weeks then back to boards. one more question, the chains and bands in theory seem like they would work and i am interested in buying some. how much does that type of training effect your recovery. is seems like it would take a lot out of you.
thanks for the help
dd
thanks for the help
dd
the bands are more brutal,what we do is bands for 4 wks then chains and so on,and we do them with everything.i love them,i actually like the bands more,but it seems like you can overtrain on them quick.you will see such a difference just from that type of training,i promise......
i will get the bands first since they are cheaper.
today was my first max effort on the bench.
board press: 2x45x5 2x3x95 1x3x135 1x3x185 1x1x225 1x1x265 1x1x285 1x1x300 and failed at 315.
now i maxed out last week at 290. go figure any comments? one other thing i do not feel drained after this workout then again tommorrow and the next day it might catch up with me.
dd
today was my first max effort on the bench.
board press: 2x45x5 2x3x95 1x3x135 1x3x185 1x1x225 1x1x265 1x1x285 1x1x300 and failed at 315.
now i maxed out last week at 290. go figure any comments? one other thing i do not feel drained after this workout then again tommorrow and the next day it might catch up with me.
dd
how much do you weigh dirtydog? I think you should use the ME exercises for 3 weeks a piece instead of just two. My bench is good for my weight and I still hit PR's on the third week. I'm not sure about board press but My max floor press is just about the same as my bench w/shirt. I would only use the bands for 3 weeks instead of four also. If you plan to compete you should invest in a shirt and then see where your weak point is.
The MANN: I noticed your a 181'er also. What are your lifts?
The MANN: I noticed your a 181'er also. What are your lifts?
hey zombie weight is any where from 187 to 198. today i am 194. so i am not very strong for my weight but i have not been going heavy until today i was doing the volume thing. believe it or not May 1 i weighed 167. well after today i would have to say that my lats are the weak link?
dd
dd
I'm about the same. I usually stay around 175, and I did train for bench more than anything else. I have started training the squat and deadlift in the last year and a half. My bench w/shirt was 435 3 months ago. I have no idea what it is now. I'm thinking the same. It has been inching it's way up since I hit 4. My last sqaut was 510 and 520 on deadlift. My squat and deadlift are shitty but I have the excuse that I haven't trained them very long.
zombie....you are top 100 also.my goal was to make top 100 and i started with a 370 bench w shirt @ same weight class.after changing to west side workouts,i hit the 410 this jan and it should put me on the list when the new one comes out nov/dec powerlifting usa.i thought that was pretty cool,430 @ 181 is awesome bro.i'm going to do a bench meet nov 10 so i can try to up my 410,we'll see.
Dirtydog.....the board presses are great,huh??
Dirtydog.....the board presses are great,huh??
