Calling all with Westside experience

[solidj55]

I transfered to a different school this year and I went into their gym today and saw the most beautiful thing, A Power Rack!!! Those are hard to find around here. So needless to say I am going to start lifting there. I have been wanting to start a westside program for a long while but was not able to because of lack of equipment. Well Now its time. I know the basics of westside from reading elitefitnesssystems but I still need some help. For my maximum effort bench day I will now be able to do board press, pin presses, floor presses, close grip bench press, close grip incline press, and illegal wide bench press. We dont have cambered bars or anything. I was wondering if someone could maybe explain the difference between board, floor, and pin presses(other than the obvious lol) What I mean is, they all seem to have the same range of motion and such, whats the difference? I am also looking for an example type workout. Like for instance do you do back on chest or leg day and so forth. Any help would be appreciated.

 

[The mann]

board presses (1-4 board) work your differnet sticking points,when you do rack lockouts you just lay under the bar and push,when you are doing ,let's say 3 board press,you have to unrack the weight ,lower the bar,pause on the boards,press up.when you get to 4 board it becomes more of a tricep move ,keep hands in between smooth and rings and keep changing your grip.
when you do floor press,it takes legs ,chest out.use same grips,the right way and the hard way is to keep legs straight not bent.also pause on floor,explode up.
i do back a couple times a week,i do a lat pulldown on bench day,i do a bent over rows to chest on back day with deads and a couple other back exercises.dude make sure to kill triceps...thats the key to a big bench.you do all your ME work with close grip and when you put the shirt on you go middle finger on line or what ever your comp grip is.you gotta do all ME work the same way you want to bench with the shirt.when you do board presses you find your groove(and it will be hard at first).i love floor presses more than anything.i'm down to rotating ME every workout now.try this link and it will get you started..let me know big guy.........http://www.deepsquatter.com/strength/archives/dtate.htm

 

[b fold the truth]

Hitting the weak points from many different angles and with maximal effort is one large thing that will bring up your big lifts. Talk to Hannibal about this...he has helped me a lot.

B True

 

[DOM]

Board press is a partial bench press, it uses the same muscles but it just sinks into the chest [boardsd] a few inches higher up. Floor press takes your legs out of the lift as well as interrupting the concentric and eccentric phases of the lift by pausing it and deloading it into the floor. This takes all the elastic potential energy out of your muscles and makes it really hard on the pecs and mid triceps to get that bar moving off the floor. This will help the bottom of your bench press a lot. Pin presses are only lockouts, that is you don't lower the weight and deload it back onto the pins after the completion of a rep. You just drop it. It will help the lockout of your bench a lot.

 

[Zombie]

DOM- Are you saying for lockouts you just unrack and do a negative with it untill it hits where you have the pins set?

Here's what I do. I'm open to constuctive comments.

Sun: 50% w\bands speed bench 8 sets of 3
J.M. Press 4 sets of 6
Seated elobows out ext. 4 sets of 6
Face Pulls 4 sets of 8
Front raises w/dumbell 3 sets of 8

Mon: Reverse Band Good Morning for single
Hip abduction 4 sets of 8
Leg Curl 3 sets of 8
One-arm deadlifts 4 sets of 8
weighted incline situps 3 sets of 20

Wed: Rack Lockouts for single
Tri Push down 4 sets of 8
Skull Crushers 4 sets of 8
Shoulder width chins 3 sets of 8
side raises 3 sets of 8

Fri: 52% box squat a few inches below 8 sets of 2
Stiff Leg deads 4 sets of 8
Hip Adduction 4 sets of 8
seated calf raises 3 sets of 6
Weighted incline situps 4 sets of 20
Hanging leg raises 3 sets of 15


I also do a few extra workouts when I find time. This is just what I have done this week. I change ME lift every 3 weeks and sup lifts every 2 weeks.

 

[The mann]

that looks very good zombie,how many weeks out do you use your shirt?

 

[DOM]

Zombie --

I do pin presses like everybody else. The bar is on the pins to begin with, not on a J-hook so I don't even have to unrack it. I press it off the pins from anywhere from 6-12 inches from my chest and then just drop it back to the pins. I don't do any negative at all.

 

[Zombie]

The meet I'm going to in Nov. will be the first after using WSB style training, do I have no idea when I'll start putting the shirt on. I haven't found any PL's at the gym I go to, so I haven't put the shirt on since May.

 

[solidj55]

Thanks for all the replies

 

[The mann]

zombie.........yea man,you'll have to grab someone and make em' help...hhahaha....i start using mine 6 weeks out,mine is nov 10