1st day training westside....

[Cubanito17]

Hey guys today was the first day I actually did the westside workout. Since I'm only doing 3 days a week mon,wed,fri today I did dynamic bench/ME leg&back. DAMN I never thought doing 8 sets of 3 for bench trying to get it under 3.5 sec would be SO FUCKING HARD!!!!!!! My best time with a grip an inch away from the smooth was 4.67 seconds. I was doing 60% of my max,145lbs, I thought that would have been damn easy to get under 3.5 sec. What happens if your worse time with a wide grip was 7.13 sec. THAT SUX I know. Well other than that the workout when good I see how you guys only train for 45-60 minutes and get a good workout b/c once I finished my lat pulldowns I didn't want to go onto the ME for leg&back, but did anyway. Can't wait to see how ME for bench is gonna be on wednesday.

 

[endpoint]

for bench i tend to work with 50% on dynamic day im going to try moving up as i develope more speed

 

[Cubanito17]

hey endpoint thanx for the reply good to see you posting on my threads again . That sounds like somethin I coulda came up with on my own drop the %, in fact my bro suggested it and I told him to shut up he's 14 and follows any type of workout I go on. I'll try to drop down next week to 50% keep it for 3 weeks or so or until I'm doing my reps in 3.0 secs or less.

 

[The mann]

yep,you got it.just lower your weight and focs more on speed for that day,also you say you are weaker(slower) with a wide grip,train that grip more often as you change grips........later

 

[1-dawg]

Guys, he is basing his weights off a shirtless max -- so his percentage should be higher. On the other hand, if you speed is that slow then you should drop the weight another 20lbs or so. Let your max effort days be the judge -- if you keep hitting pr;s then you're good.

 

[Cubanito17]

Mann I'll train the wide for 4 sets instead of 2-3, thanx. 1-Dawg I forgot to mention that when I was reading the forums of David Tate in training dynamic bench westside he did say something there if you had a shirt on go 50-60% of max but without a shirt stick with 60%. That's why I figured I'd stick with it and if there was anything I could have done to bring speed up, I'll try and drop 10lbs see if I'm any faster like that. Wouldn't me going back to boxing on the speed bag on my Sat&Sun cardio days bring up speed. Thanx guys.

 

[GRIMMER]

Hey bro congrats. I told you that mon. would be a bitch of a workout doin' both speed and max but thats ok. You really do want to focus on speed for this day like these guys have said once you get used to it you will get to 60%. Good work tell us how max bench goes.

 

[Cubanito17]

Hey thanx for the reply, and ye I'll let you know how tommorow goes for me. One thing do you think that dropping down to 50 or 55% will be good til I can get under 3 seconds. Thanx man

Check the post "Workout I think I got it" so you can respond to something I wrote on their to you. GRIMM

 

[GRIMMER]

Ya, drop down to whatever % it takes for you to get it in aruond 3. Speed is key. thats why we do this day or it would be just like any other three reps. It won't take long for you to get it down and then start upping the percent to 60. remember your new at this asd itwill take a few workouts to get it right.

 

[1-dawg]

cuba -- you are right 60 percent with no shirt, that is also what I wrote, but the most important thing is speed on this day. I usually use less than 50 precent of my shirt max because I am a slow ass bencher.