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Benchmonster, BigOkie & VDOP - OKIES
- Thread starter Screwball
- Start date
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solidj55
Guest
Off topic Screwball, but I remember in your post about the competition you guys just had you said that you were going to have work on your raw bench or do more full range movements in training. I was just wondering what you were going to do. I am planning to start westside again and I too am wanting to improve my raw strength as well as shirted strength.
benchmonster
New member
sunday will probably be fine. Call me on my cell at (918) 850-3198 to coordinate. I have to help a guy build a deck tonight and I am hoping to finish it Saturday evening, so as far as I know Sunday morning will be great.
Dungeon, or Arki ville?
B.
Dungeon, or Arki ville?
B.
Screwball
New member
Benchmonster: I'll give you a call on Saturday. I thought we would train at the Dungeon so BigOkie, VDOP and I can travel similar distances. I still think I'm the furthest one out but it's better than it was and the drive is more enjoyable.
Solidj55: I intend to use more full range movements. I will still do board-work, pin pressess, floor presses, etc... but these movements will primarily be used as triceps exercises. I will use declines, inclines, dumbell-work, full ROM presses with bands choked down, reverse-bands and chains, etc... for my full range exercises. I also need to work on my technique and these full ROM exercises will allow me to do that.
Solidj55: I intend to use more full range movements. I will still do board-work, pin pressess, floor presses, etc... but these movements will primarily be used as triceps exercises. I will use declines, inclines, dumbell-work, full ROM presses with bands choked down, reverse-bands and chains, etc... for my full range exercises. I also need to work on my technique and these full ROM exercises will allow me to do that.
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solidj55
Guest
Thanks Screball, one more question, will you be doing things like board work, pin presses, etc after your full range movements or will you be rotating them on your ME days like one week a full range movement and another week partial?? Thanks again.
musclehed275
New member
Thats a good idea screwball!! ive got to the point, when not training for a meet, I do full range things..dumbell presses, inclines, declines etc...train just like abodybuilder, but emphasise lockout and tris...it lets your mind and body rest and put on some muscle! even on speed day, do some militarys and behind the neck presses...build all that stuff you dont work when peaking! i even stay away from bands and chains!
Screwball
New member
Solidj55: I will hit a full ROM movement on ME day and follow it up with some type of tricep extension (i.e. Tate's, Jm's, rolling dumbells, etc...). On DE day I will hit my speed benches and then hit a heavy tricep press (i.e. boards, floor press, pin presses, etc...).
Something a little different I will be doing with speed work is to hit only the concentric portion of my 3 reps fast. I will lower the bar under control, pause on the chest and then try to press the weight back up as fast as possible. I'm not going to worry myself about completing the reps in 3 seconds or less. The reason I will do my speed reps this way is because I can focus more on my technique and the "dropping & catching" of the weight really irritates my elbow and forearm tendonitis.
Musclehed275: I agree with you. For me personally, when I go heavy all of the time I eventually plateau and lose strength. I love the various Westside exercises but I just use them in a slightly different manner than the standard Westside routine. Hypertrophy work can be just as important in gaining strength as maximal absolute strenth training. Accessory work is very important.
Something a little different I will be doing with speed work is to hit only the concentric portion of my 3 reps fast. I will lower the bar under control, pause on the chest and then try to press the weight back up as fast as possible. I'm not going to worry myself about completing the reps in 3 seconds or less. The reason I will do my speed reps this way is because I can focus more on my technique and the "dropping & catching" of the weight really irritates my elbow and forearm tendonitis.
Musclehed275: I agree with you. For me personally, when I go heavy all of the time I eventually plateau and lose strength. I love the various Westside exercises but I just use them in a slightly different manner than the standard Westside routine. Hypertrophy work can be just as important in gaining strength as maximal absolute strenth training. Accessory work is very important.
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solidj55
Guest
Sounds like a good idea Screwball. I will be doing mine a little different but very similar. My gym doesnt have a fucking power rack so floor presses and band work are out for me. I will be doing a lot of closegrip benches, closegrip inclines, ultra wide benches, dumbell presses. In place of floor press I will use a 1board press and I will also do 2, and 3board presses. I will be using 4board presses as a secondary tricep workout. My ME day will look like this over the next few weeks.
Week
1-closegrip bench
2-closegrip bench
3-closegrip incline
4-closegrip incline
5-ultra wides
6-dumbell press
7-1board press and 4board press
8-1board and 4board
9-closegrip bench
10-closegrip bench
11-2board and 4board
12-2board and 4board
13-closegrip incline
14-closegrip incline
15-3board and 4board
16-3board and 4board
17-ultra wides
18-dumbell press
Week
1-closegrip bench
2-closegrip bench
3-closegrip incline
4-closegrip incline
5-ultra wides
6-dumbell press
7-1board press and 4board press
8-1board and 4board
9-closegrip bench
10-closegrip bench
11-2board and 4board
12-2board and 4board
13-closegrip incline
14-closegrip incline
15-3board and 4board
16-3board and 4board
17-ultra wides
18-dumbell press
Vulgar_Display_Of_Power
New member
Hey guys- Im really going to try and make it to the dungeon Sunday as long as Im not under the weather from the bachelor party. Hope to see you then!
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