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i have been doin west side for 3 weeks and made a MAJOR improvement, let me tell you...
before i started west side this is what my chest routine looked like on a heavy day:
Warm up
135x15
185x8
225x5
work sets
275x2
295x1
335x1
Then Incline and incline DB, 3 sets of each
NOW my heavy day is this: (well, today at least)
warm up:
135x15
185x10 - felt like.... air
225x10 - so much easier
Work sets:
275x8 - new PR, never before seen....
315x3 - i could have done 4, but i stopped cuz...
3x5 - 265 - new PR...
well, i love this combo, it made my incline go up to 295 (PR)
and i have a few other tricks that i do.. well, not tricks to you since i learned them from this site.. but, ya know...
3 weeks ago, my training partner, the strongest guy i know
said im wasting my time with 185 on speed bench, hes like, you can do that for 3 sets of 15... im like.... thats not the objective..
then today when i did 275 for 8, hes like, WTF.. ive never seen you hit that before, what did u do.. i said.. speed brother.. hes gonna give it a try.. mabybe it will bring him past the 455 barrier..
well, i wanted to say thanx to wizkid who told me about this stuff...
ill post next month when i hit the 365...
peace
before i started west side this is what my chest routine looked like on a heavy day:
Warm up
135x15
185x8
225x5
work sets
275x2
295x1
335x1
Then Incline and incline DB, 3 sets of each
NOW my heavy day is this: (well, today at least)
warm up:
135x15
185x10 - felt like.... air
225x10 - so much easier
Work sets:
275x8 - new PR, never before seen....
315x3 - i could have done 4, but i stopped cuz...
3x5 - 265 - new PR...
well, i love this combo, it made my incline go up to 295 (PR)
and i have a few other tricks that i do.. well, not tricks to you since i learned them from this site.. but, ya know...
3 weeks ago, my training partner, the strongest guy i know
said im wasting my time with 185 on speed bench, hes like, you can do that for 3 sets of 15... im like.... thats not the objective..then today when i did 275 for 8, hes like, WTF.. ive never seen you hit that before, what did u do.. i said.. speed brother.. hes gonna give it a try.. mabybe it will bring him past the 455 barrier..
well, i wanted to say thanx to wizkid who told me about this stuff...
ill post next month when i hit the 365...
peace
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