Making your own PL routine --experts wanted

[ZZuluZ]

I know WestSide is really popular and it's what most experts use, but I've been wondering... if you're just a regular lifter who wants to up his Bench, Dead and Squat, how can you make your own routine?


Increasing your strength revolves around finding your weaknesses and improving them. Even I know that. My question is, how do I go about doing this? Let's say I start from scratch. I want to figure out my weaknesses on the bench.... what do I do?? What about the Squat and Deadlift?

-Zulu

 

[The mann]

easy way to find your weaknesses in each lift...do the lift.where do you fail in each lift?that where i would start.break down each lift and tell us where you have missed on each.i don't see why someone that is "just a regular lifter" can't do well trying WS.i've trained people that were recreational lifters and had no powerlifting back ground, and they made great gains from the WS methods.doesn't really matter what you call the training,it's good that you realize bringing up your weaknesses will get you there,but to find out wher you are weak in each lift,you still are going to have to find out where you fail in each lift.....that's where it will start.............

 

[ZZuluZ]

Yeah I know that, but I wanna go more indepth.

For example, I fail at the beginning of the Bench. This would indicate either a speed problem or weak lats.

However, I think my rotator cuffs are the problem here.....

-Zulu

 

[powerlifterjay]

For starters tell us were you miss your lifts at. Take a max on all three and tell us were you fail. Lets start there.

 

[1-dawg]

Here's a huge hint -- for your bench it's you triceps and probably lats/upper back.

Squat and deadlift -- I would bet you 100 paychecks it's you glutes, hammies, lower back.

For your sq, bp and dl to go up these are the major muscle groups that need to be stonger.

On another note -- most powerlifters do not train westside, they do the normal lifts. For some, this works all the time, for others it works sometimes, for the rest it works up to a point. Guys like Eddie Coan, Garry Frank, Steve Goggins would be the best no matter how they trained -- they have genetics and hard work, not just one or the other. These guys are the greatest ones in our sport and do nto train using westside techniques, I do think however, that Goggins has changed hsi benching to westside -- not sure though but I will ask him.

 

[Beleriand_K]

For example, I fail at the beginning of the Bench. This would indicate either a speed problem or weak lats.

No, it would not. Lats haven't got much to do with Bench Pressing and speed is build by your chest during the first half of the distance to help pass the point where your triceps takes over.

Bench Pressing use chest muscles for the first half of the distance and Triceps the rest of the way, so if you fail at the beginning of the lift, it's because your chest is not strong enough to handle the weight you are trying to lift.

On the other hand, if you can get the weight only half way up, it's because you triceps are not strong enough. This can be compensated by adding more speed from the first part of the lift or by doing only the second part of the lift.

In my gym we train the triceps part of the bench lift by bench pressing with a 10 cm (4") thick log on the chest. This reduces the distance the bar have to travel to about the point where the triceps takes over from the chest. That way you can do half-bench presses with all the pressure put on the triceps.

Another tip for making your triceps work 100% during the lift is using a strong rubber band to put pressure on your triceps during the lift. The rubber band runs from wrist to wrist parallel with the bar and does not help you with the lift like a shirt, but by activating your triceps it adds 10-15 lbs to your 1RM.

 

[1-dawg]

Lat are very much involved in the bench press. Hvae you ever unracked a heavy bench and have the weight feel like it was going to crush you?? or lose control of teh bar a little, or get teh weight pinned on your chest?? THose all haev to do with lats. If you bench usuing carrect powerlifting form you will use your lats plenty.

 

[powerlifterjay]

Hold your arms out and flex your lats and see if your arms dont move forward. It also makes for perfect bar placement.

 

[ZZuluZ]

Thx for all the replies guys.....they're much appreciated

[q] For starters tell us were you miss your lifts at. Take a max on all three and tell us were you fail. Lets start there. [/q]

Sounds like a good place to begin.

BP: I always fail in the first few inches of my chest. If I get past that, I'm pretty much home free.

Squat: I also struggle 5-6 inches off the box (the box is pretty much as low as possible) not at the very begin.

DL: The last few inches are a real bitch. Those last 5 inches or so always kill me. I usually thrust the weight of the ground rather easily. Then the bar slows down halfway, and I have to struggle like hell to make it all the way.

[q] Here's a huge hint -- for your bench it's you triceps and probably lats/upper back. [/q]

That's what I thought too, from reading all those westside articles, but I've read a few T-mag articles and it seems the rotator cuff may be a big problem when benching. I've never done any rotator work at all....

[q] Squat and deadlift -- I would bet you 100 paychecks it's you glutes, hammies, lower back. [/q]

I've always done squats below parallel (regarding the glutes).
My SLDL is 235. My DL is 300. My squat is only 180. I figure maybe you guys can make sense of these stats... and see any weakpoints perhaps.

Beleriand_K, from what I've read the lats DO play a major role when BPing. They're what stabilize the bar and get the bar off your chest initially. From what I've read, the chest isn't a very important part of the lift either...

Are there any more stats I could give you guys that help identify weaknesses?

My Bench is 150.
My Squat 180.
My DL 300.

I can SLDL 235.
I can do good mornings with 150 for 9 reps. Probably more now.
My abs shouldn't be a problem, I don't think. I do crunches with 50 pounds behind my neck.

Incline Bench: 110 about.
Military Press: 90
Dumbell Rows: 5-6 reps with 50 pound dumbells.
Chins: I can chin my own weight a few times.
I can Curl about 75 pounds (barbell).

I added in those last two stats because apparantly they may be important.

Thx again guys,

-Zulu

 

[1-dawg]

Check this out -- if you are having a hrd time getting off thebox, which you are -- glute+hammies, locking out a dl -- all glutes.

Don't take this the wrong way as it is not meant to be derogatory but, yoU are only squatting 180lbs -- I don't care if you are sitting down on the floor, that is weak -- your glutes and hammies are weak and you need to bring them up to see some imporvement. AT your level, you need to bring up your core -- meaning, back, glutes, hams, abs. That where all you sq and dl power comes from.