started 6 week WESTSIDE bench program

mixedup

mixedup

Well-known member
WEll I have a plateu on my flat bench for the last 3 weeks so I decided to check out WESTSIDE i found a 6week Brench Press workout Article and started it today

so i did 8 set of 3 reps at 60% maximum
max 255lbs 60% 155lbs

I followed up flat bench with 12 sets of tricep work.

Due to time constraints I will have to do back biceps and forearms on a seperate day.
Also discovered I wasn't benching straight up as I should after reading the program i was benching with the bar going over my face.

Hopefully this will get me past my plateu will keep you guys updated.
 
ralph4u2c said:
care to post the article so i can read :)
Click to expand...

it came out to about 6 pages but it is on their website and it's free they actucally have several bench articles the one I am working off is called something like coming of a plateu in bench.
 
im not familiar with WESTSIDE ... cept im from the westside of the mississippi: in new orleans ;) and im not familiar with this style of training.

do they have a link to their website or something, i think ill be giving this a try soon and would love to read up on it as well.
 
ralph4u2c said:
im not familiar with WESTSIDE ... cept im from the westside of the mississippi: in new orleans ;) and im not familiar with this style of training.

do they have a link to their website or something, i think ill be giving this a try soon and would love to read up on it as well.
Click to expand...


:gotsearch
 
Flat Bench
185lbs 73% max 2x5, 4x3
Incline Bench 6x5 135lbs
One thing about this program is it has me doing different width grips on the bar and I found by just bringing my hands in a little closer it is alot easier on my shoulder.

Friday will be a max day following protocol i will try to get a current max since i haven't hit my all time max in 3weeks.

Feels weird only doing 3 reps with a lighter weight than I am used to but if it works for WESTSIDE I'm just going to follow the program and see where it takes me in 6 weeks.
 
OH YEAH good day

Max effort day. been approx 4 weeks since my bench stalled even gone down. 07/18/2006 I hit my Pr of 255lbs since then it stalled and even went down I haven't gotten up over 235lbs since then. So I started West-Side to get over the plateu. Well today was first max effort day and here's how it went.

warmups 2x8 95lbs 1x4 185lbs 1x4 205lbs

single reps 225, 235, 250 (easy)

So i tried to go to 260lbs almost had it over half way up then both my hamstrings cramped (locked up)?? any ideas did i arch my back to much.

but anyways very happy as this is the first time i got past 235lbs in 4 weeks and today i blasted past.

looking forward to the next 4 weeks.
 
Speed Day
Flat Bench 8x3 185lbs same weight but a little more speed on the reps.
Incline Bench 1x8 1x5 155lbs 3x8 135lbs
Incline Flys 3x8 30lbs
 
ME day
warm up 2x8 95lbs 1x6 185lbs 1x4 205lbs
225x2 90% max 245x1 96% max
tried for 260lkbs but missed

OH well always next week
 
mixedup said:
Flat Bench
185lbs 73% max 2x5, 4x3
Incline Bench 6x5 135lbs
One thing about this program is it has me doing different width grips on the bar and I found by just bringing my hands in a little closer it is alot easier on my shoulder.

Friday will be a max day following protocol i will try to get a current max since i haven't hit my all time max in 3weeks.

Feels weird only doing 3 reps with a lighter weight than I am used to but if it works for WESTSIDE I'm just going to follow the program and see where it takes me in 6 weeks.
Click to expand...

If you are benching properly, you'll find your lats and tri's doing most of the work. shoulders should feel little strain. Your hands should feel like you are tearing the bar apart and your lats and shoulders squeezed together on the bench with a nice arch in your back bringing the bar down to your lower chest/upper abs. Even knowing all this, I still have problems with my own form.
 
peterson24 said:
If you are benching properly, you'll find your lats and tri's doing most of the work. shoulders should feel little strain. Your hands should feel like you are tearing the bar apart and your lats and shoulders squeezed together on the bench with a nice arch in your back bringing the bar down to your lower chest/upper abs. Even knowing all this, I still have problems with my own form.
Click to expand...


Yes that' was the problem i had today I brought the bar down to high on my chest and when i went to push up i hit it against the lower supports so I missed.
 
If you need info on WS training, EliteFTS.com has Tons o' information for that kind of training (conjugate training).

It's straight from the guys who started the Westside Barbell gym that's full of some of the strongest guys in the sport.
 
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