finished the nine week.... now what?

[SlavikHavik]

Im a raw lifter (for now). I finished the nine week program about two months ago. I followed it up with about three weeks of my own training. Alot of really wide grip paused bench presses. to work the lower portion of my bench (which was lagging). Then i got a shoulder injury working. so i was off for about a month letting it heal.

Now i was starting up again with the nine week program. but that might not be such a good idea.

however i dont really know what i should do for accsessory work or how to pick reps and sets from each workout.

Any suggestions on how i can go back into things.

and how i can select my accsessory work to match up with goals for training that session?

thanks

 

[Vulgar_Display_Of_Power]

What 9 week program are you refering to Slavik?

If you can give a little more of an overview as to what you have been doing, as well as your weaknesses and sticking points, some of the lifters here can help you pick apart your routine and help identify where you need to go from there.

Unfortunately Im bench deficient myself rigght now, so I dont know if I can be of much help.

Later..

 

[SlavikHavik]

the nine week program by dave tate. its like an introductory to WSB

my weakness in bench right now is about 4 inches of my chest (thats my sticking point)

in squats. i have really bad acceleration. from below parallel. even 50% is challenging off of a box.

and i cant do GHR's off the floor, this is something im working up to. i have no glute ham raise at my gym

 

[nu2shirt]

if you are really weak 4" off of your chest, try 1-2 board presses. that should help a lot

 

[BigWh1tey]

there is no doubt that the 9 week westside template works pretty well , but you also have tailor it to your weak points. ( if your slow off the box then raise the box , and pullthroughs are a great sub for GHR and rev hypers). Now I don't train WS for bench anymore ( I train Metal Milita w/ Mike Miller @ nazareth BB)but the speed work that westside preaches worked pretty good for me for about 2 years but i almost always used chains or bands or both ( just chains when i first started).

From a MM standpoint I would tell you the easiest way to blow through a low sticking point is to develop a great arch. I have take about 6'' off my stroke just from learning how to pull a big arch and properly pull my shoulder blades in under me when i bench.

The forum is great place for advice, but it sounds like you could really benefit from some personal coaching. why don't you try to hook up with Mike Miller before you get a shirt. check him out at
www.nazarethbarbell.com