My Westside Experience so far

[solidj55]

Well guys I just wanted to post what I think about Westside so far. I have only been doing it for Bench press but here is what it has looked like. These are my max effort exercises so far and the weight listed is what I did for my last single.

week1-2board press:340lbs
week2-2board press:345lbs
week3-Floor press:325lbs
week4-Floor press:330lbs
week5-4board press:365lbs
week6-4board press:370lbs
week7-incline press:290lbs

I have one more week of inclines and hopefully Ill be able to get at least 295lbs. I love it so far. All of my other accessory work for tris and back have gone up, Ive been switching them every 2-3 weeks. Ive been using 190lbs for my 8 sets of 3 on Dynamic Day. If I were to max what would you guys GUESS that I may be able to do? Oh yea by the way my last max was in September in a meet where I did 350. Oh yea and this was in a single poly, and Ill be using a single poly again.

My next mini cycle will be:
Weeks 1-2: Illegal wides
Weeks 3-4: Floor Press
Weeks 5-6: 2 board Press
Weeks 7-8: Either 4 board press or rack lockouts
Weeks 9-10: either close grip bench press or dumbells.

What do you guys think? The reason Im doing my second minicycle that way is because Im only using a single poly and want to make sure that strengthen my lower half of my bench.

 

[1-dawg]

I would use 3 board instead of 4 boards. Instead of this:

My next mini cycle will be:
Weeks 1-2: Illegal wides
Weeks 3-4: Floor Press
Weeks 5-6: 2 board Press
Weeks 7-8: Either 4 board press or rack lockouts
Weeks 9-10: either close grip bench press or dumbells

Try this:
1-2 3 baords
3-4 floor press
5-6 illegal wides
7-8 2 boards
9-10 3 boards again or floor press. I'm not a big fan of using the close grip bench as a max effort exercise unless you adding a shitload of chains or bands, btu I would do that for you yet.

 

[solidj55]

Thanks for the advice 1-dawg. My next minicycle will probably be this:
weeks1-2: floor press
weeks3-4: illegal wides
weeks5-6: 2board press
weeks7-8: 3board press
weeks9-10:closegrip benches(I know you said no on these but they really helped me a lot in the past)
Then I will have five weeks until my meet in march and I will be doing the following:
week1-floor press
week2-2board press
week3-4board press
week4-incline press
week5-illegal wides
week6-THE WEEK OF THE MEET!!!

Ill be putting my shirt on after my DE work during the last 4 weeks of training and working on my opening weight.
So how does that look to you guys???

 

[1-dawg]

That looks ok, but I would move the illegal wide back a few weeks because these can realy make you pretty sore. I like to use 3 boards or reverse bands the week befor ethe meet.

 

[solidj55]

Your right, I will move the illegal wides back and do something else the week before the comp. I want to hit the 400 club in this meet and get in the top 100 165 benchers in next years PLUSA!!!

 

[I'D RATHER BE DEADLIFTING]

Good luck bro, that would be a sick bench!!

 

[The mann]

you'll get it solidj......

 

[solidj55]

1-dawg, thanks for the info man, its much appreciated

I'D RATHER BE DEADLIFTING thanks for the good luck, Ill probably need it

The mann, As always thanks for the support.