Hey DOM

[solidj55]

I read your post about how you increased your bench by using the westside method. I also noticed that you lift in a gym without a powerrack. I was wondering how you went about training your bench westside style without a power rack? The reason I ask is because my gym doesnt have powerrack either and I am interested in training my bench only westside style. I was going to change and start going to the gym at my college but its not really as convient as lifting at they gym I lift at now. Any info on the exercises you used and so forth would be appreciated.

 

[DOM]

Well, in fairness, for 7 out of those eight weeks I did have a squat rack which I could use for lockouts and it barely went low enough to do floor presses. But now I don't, so I'm in the same boat as you.

You can do plenty without a power rack though. The only limits you have in bench press are that you can't really do lockouts or floor presses. On speed day you don't need a power rack. Incline press, decline press, flat bench, board presses, illegal wides, or any of those with different grips are good for max effort. It seems like you're just beginning like me and if you find your weak point just cycle in max effort exercises that work that point and concentrate on acceleration on speed day, and you'll get 50 lbs onto your bench like magic. My weakness was about 2 inches off my chest so I did floor presses, and illegal wides for two mini-cycles and incline press and rack lockouts from about 5 inches off my chest for the other 2 cycles.

On speed day I'd always follow up my speed sets with a close grip barbell exercise and work up to a heavy set of 3 or 5 and then I would do shoulders and be done, so my tri's would be healed by ME day. Then on ME day once I finished the main exercise I'd do dumbell work on my triceps (usually extensions letting my elbows roll back) with high reps and short rest periods, usually followed by a superset of pushdowns to really get some growth since you have longer time to heal.


I don't know what I'm going to do for my squat and DL though. My advice to you is to find another gym, which is exactly what i'm going to do. anyway, hope that helps.

 

[solidj55]

Thanks man for the info. My sticking point is about the same place as yours is. I have a pretty good lockout and when I miss a lift its normally at the bottom. I would love to find a new gym but there is only one in this area that has a power rack and that is at my school which is approximately one hour away from my house. I only go to school every other day and I cant lift while Im down there due to my work schedule so I have to lift at the gym Im at now. Shit sucks man.