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Westside Barbell Routine

snoopy13 Posts: 239 Joined: 2003/11/15	2004/10/08, 12:44 PM This question is for Gatormade or anyone else who know about this program. Due to the fact I can't get in the gym everyday I was wondering if I could set up my workout on different days? Can someone comment or see if this is ok to do? Fri:DE Bench Sat:ME Deadlift/Squat Monday:ME Bench Tuesday:DE Deadlift/Squat I also plan to have 3 extra workouts in there. 2 for bench/1 for squat/deadlift Thanks
gatormade Posts: 1,355 Joined: 2003/10/01	2004/10/08, 12:55 PM Friday, Saturday, and Monday are good for what you have planned. Try doing Tuesdays lift on Wednesday because of the benefit you will get performing your Strength effort 72 hours after your dynamic effort.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/10/08, 01:53 PM Thanks Gator I knew you would help. Quick question, I just finished off a 9 week westside barbell plan and I retryed my bench yesterday and I had a hard time with 315lbs. But it doesn't make sence because just a month ago I nearly close griped 325lbs? I also think my anterior shoulders got a bit weaker but my triceps feel strong. I think thursday was a bad day for my ME bench. I always did my heavy work on Monday. Any suggestions?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/10/08, 07:36 PM Remember to keep your elbows tucked in with your bench grip too. You may also need a week off. Keep a consistent training schedule.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/10/08, 10:27 PM What max effort exercises would you recommend that are the best for increasing the bench? I plan on doing a lot of floor presses, close grip bench press (1 rep max & 6 rep max} and wide grip bench press. What other exercises are there for helping the middle of the bench press? I think my problem is 6-8 inches above the chest.
timbaland Posts: 192 Joined: 2002/12/23	2004/11/14, 04:09 PM Try using board presses. ============ Quoting from snoopy13: What max effort exercises would you recommend that are the best for increasing the bench? I plan on doing a lot of floor presses, close grip bench press (1 rep max & 6 rep max} and wide grip bench press. What other exercises are there for helping the middle of the bench press? I think my problem is 6-8 inches above the chest. =============
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/15, 10:47 AM Timbaland, great call on the board press. Try 3 2 by 4s for a 6 inch pause above the chest. Use a close grip on the board press. Do 4 sets of 5 the first week, 4 sets of 3 the next, and 4 sets of 2 on the last.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/11/15, 03:39 PM Thanks guys. Should that be incorperated into my max and dynamic stuff Gator or should I do those after my max or dynamic work? Also, today I was doing wide grip benches with my hands outside the rings for a 6rm. I found these to be harder. Is this normal?
snoopy13 Posts: 239 Joined: 2003/11/15	2004/11/17, 02:15 PM Anybody???
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/12/03, 09:34 PM I would recommend doing them AS your max effort excercise. And wide grip bench is more a tricep motion. If you have hard time with it it could be a sign that your triceps are lacking. Just my $.02 -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/03, 10:54 PM thought wide grip shifted emphases to chest? closer being more triceps? -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
	2004/12/04, 04:02 AM andrew u are correct, wider grip hits more chest, narrow grip hits more triceps...
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/06, 07:00 AM wide grip bench is tough on the shoulders.
blue77 Posts: 182 Joined: 2004/10/10	2004/12/06, 10:47 PM To wide of a grip is hard of your rotator cuff,a medium grip is better because you can use more of your triceps and shoulders in the movement,some people love the wide grip and have no problem.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/12/07, 02:33 PM My bad andrew, you're right. I must've been thinking one thing and typing another. Wide grip emphasizes shoulders and pectorals, close grip puts more on your triceps. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve