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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Mini Cycles and Westside Training

  • Thread starter Thread starter solidj55
  • Start date Start date
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solidj55

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Ok I have been considering trying westside methods for my bench. I dont have access to a power rack(except at my school but I can train there do to work and time constraints) I was thinking of still trying it using board press, close grip bench press, closegrip incline press, illegal wide bench press. Is there any other exercises that I can use on ME day? I know lockouts and floor presses are out but is there any others I am not aware of? Also, my sticking point is more at the bottom so I want to try and get rid of that problem but I also need to work on my top end strength. Can you guys advise me on this? I need help setting up a cycle because Im not real sure of how to do it, or if I even can with the exercises I am able to do. Can you guys help a man out?
 
bottom work

For a weak bottom do more db work and more lat work. Also consider ultra wide grip benches. Also consider declines if this is possible with the equipment you have. I don't know if many westside guys do it, but there is also pause benches. On all the exercises just concentrate on explosion. Drive that damn bar up. And at home be careful with bench stuff, because it is easy to get pinned on max effort stuff. Consider a power rack or those spotter bar offered by a number of places, York barbell, New York Barbell, and ironmind just to name a few all make spotters. Shermworks from the garage gym site also offers a system you might find workable as well.

For westside info go to http://www.deepsquatter.com and go to the archives page of strength online. Also go to http://www.elitefitnesssystems.com/ and read the articles.
Also any articles by dave tate on testosterone.net will have good info on the westside system.

The above sites should be able to set you up on a basic program. I think there is a basic program listed on deepsquatter.
 
Just start training westside style and it'll work itself out, you'll start to notice your weak points then just fix them and get a new one. Try doing flat bench with a closer grip for two weeks, then incline press for two weeks, then 2 board press for two weeks, then illegal wides for a 5 rep max for two weeks, then test your flat bench again. I think you're worrying too much about finding enough ME exercises. Remember speed day is just as important and you don't have any restrictions there. Just start training westside and you'll be converted in no time. It's very different at first, but you get a feel for it fast.
 
Your right DOM I am worried about having enough ME exercises. Im going to try it anyway after my Bench Comp on Sept. 15. I was thinking though, I would be able to do closegrip incline, closegrip flat bench, illegal wide grip bench, 2 board press. Those exercises would improve my bottom part of my lift as well as my triceps. Do you think that I could something like a 4 board press in place of lockouts to mimic the top end of my strength? Im just looking for something to help my top end, bottom end, and middle of my lifts.
 
Shit man, just start training westside style and if you feel like you need to do fucking lockouts or floor presses than just go up to your gym with a powerrack to do them. It's only one day for an hour every once and a while it's not like you're driving there every day. Just start doing it. Whether or not you have a power rack it will work better than normal overload training.
 
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