BFold and other Westsiders... Bench routine

[mekannik]

Currently back doing a Poliquin bench program, which includes
Warmup
Bar x 8
135 x 5
185 x 3
225 x 1
265 x 1
Neural
305 x 1 x 4 (add 1 extra set each week you make all prior singles until 8, then add 5% and start over at 4)

Hypertrophy
275 x 5 x 5


QUESTION: Again- I'm having pain/soreness in my left pec/shoulder tie in (more to the front of the body). Instead of doing this routine twice a week (i.e. Wednesday & Saturday) - should I opt for a "westside" speed workout on an alternate day (185-205 x 3 x 8)?

Would this better aid my recovery and advancement?


Appreciate the input.

 

[b fold the truth]

How would this help you?

The problem that I have with the routine above is that I can't see the importance of every rep of every set that you have listed above. I can't see how or why it is going to give you a big chest or a strong bench press...

With the full WSB routine...I can.

B True

 

[mekannik]

From what I can remember Poliquin writing:
the Neural is at 90-95% of your max - with a gradual increase in volume.

The Hypertrophy (5x5) is self explanatory.


I have used this program twice before and made good jumps in my bench - but my pec/shoulder tie-in seems to suffer. That's why I was wondering if the 3x8 sets would aid or not.

 

[spatts]

Speed is always an asset for bench. Are you benching out wide or elbows in? Close grip or wide? Sounds like you need to stabalize the upper back and reduce shoulder rotation. This is why you can't put up big numbers benching like a BB...not without losing a shoulder, anyway.

 

[mekannik]

Spatts,

Using a wide grip (index on the groove of the knurling). Take into consideration I am 6'2". As for my elbows - I have been "keeping them in" - more along the lines of 45 degrees to the body rather than flared out to side.

I incorporate 3x8 on my box squat inside of my snatch routine - so I understand and appreciate the need for speed. My query centers around using the 3x8 day for both speed and recuperation - since it's more volume than load. Hence - a little less wear on the tie-in and some carry over to the next heavy day.


What's the prototypical WBB bench day(s) rep scheme(s)?
STRIKE THIS COMMENT - I HAVE THE ARTICLES ON THE WEB REGARDING SPEED/MAX EFFORT DAYS.

 

[spatts]

Are you referring to doing 3 x 8 for active recovery?

 

[b fold the truth]

When you do the Speed Work like it should be done (with accomodating resistance) it is VERY taxing and hard.

Also, I am 6'2" with VERY long arms and my widest grip on the bench is pinky on the power ring...

B True

 

[mekannik]

BFold - point taken. But at the same time - if you are using 60% of your max (even at MAX speed) - the overall stress is less than working consecutively within the 90-95% range.


Spatts - yes, more towards the active recovery.

 

[spatts]

I use jumpstretch bands for that.

 

[b fold the truth]

BFold - point taken. But at the same time - if you are using 60% of your max (even at MAX speed) - the overall stress is less than working consecutively within the 90-95% range.


Spatts - yes, more towards the active recovery.

Using the bands are much harder than using the 90-95% range. You also use 60% of your 1RM plus the bands.

B True