bench increase

[dirtydawg]

to all the west side gang. just wanted to post my bench has increased 25lbs in six weeks using the WS program. two things i am still missing my lift at the bottom and i do believe i have overtrained on the bands so i will be giving my body a rest on those for a while. just love the bands too stupid to realize my body was taking a pounding. any thoughts on how to bring up my back strength?

tia
dd

 

[Hannibal]

Rows, rows, and more rows. To bring your lats up to help your bench you need to train them in the same plane as you bench in. Bent over rows are good...as are one arm db's or cables. The best movement I think is the chest supported row machine.

Strength and Honor

 

[1-dawg]

If you are missing at the bottom then their is something wrong withyour speed day. Lighten the weight, that is the key, it's probably the hardest thing for a powerlifter to do is lift light. Also, get your lats up to par, dammit!

 

[powerlifterjay]

My second back workout of the week is after legs and i just do 5 sets of pull downs and hold them each for a couple seconds. My other back workout 72hrs before that one is heavier. I thnk if you do floor presses with a close to your normal bench grip and get a good pause on them it will help your bottom half of the movement.

 

[solidj55]

I dont have a whole lot of advice on the bottom of the lift because that where my problem point is too. I just wanted to give you congrats on your 25lb increase. I too just started westside about three weeks ago, Ill be doing and 8 week mini cycle and then testing my bench again with my shirt on. I hope I get as good results as you did.

 

[dirtydawg]

thanks for the advice guys. i will continue to work on my back. maybe speed day is the problem. i will work on that too.

dd

 

[The mann]

congrats on your 25lb increase!!!