questions about 9 weeks basic westside program

[wnt2bBeast]

Go take a look at my journal, and look how i have been doing them, i have toyed around with them alot, and the way i do them now is by far the most rewarding. I beleive their was an article in Powerlifting USA about pausing on your DE bench. i beleive one of the MM guys wrote it. I can tell you my bar speed has improved incredibly since i started and i doubled 405 the other day.

what issue of plusa?
i used to be able to get it but not anymore

 

[jcp2]

what issue of plusa?
i used to be able to get it but not anymore

Not sure, i don't read it. i was just told that.

 

[wnt2bBeast]

Not sure, i don't read it. i was just told that.

i dont know why i was using ballistic form..i dont squat like that on DE day but in an attempt to move the bar fast i resorted to it..its only after my delts started killing me that i realized why lol

 

[the koala]

so far the program is working great

today was DE bench day and i also do the dynamic benches with a pause on my chest instead of touch-'n-go

speed at the bottom wasn't that explosive, i always have trouble at the bottom, but i greatly picked up speed after a few inches off the chest

after that i worked up to 2 sets of 3 close gripped as is said in the program
i managed 80kgs for 2 sets of 3, a few weeks back i did close gripped presses for an ME exercises and barely managed 77,5 for one, awesome

as for shirts/suits, there are women on here outlifting me by far, so i want to build up a solid base first, but i definately want to use some shirts/suits in the future

i'm still thinking what ME exercise i should take for the next 3 weeks
in the program it says floor press, but i already did 2-boards as ME for 3 weeks
nevertheless i guess i stick with the floor presses because the last 3 weeks the ME execises are ball presses for 20 reps, i guess those really work the bottom part of the bench press

thanks for all the help, greatly appreciated

 

[the koala]

today was DE squat day

afterwards i worked up to a heavy double in the squat as written in the program

i managed to get 120kgs for 2 reps

120kgs was my previous personal best in the squat for one rep!!!!

 

[wnt2bBeast]

today was DE squat day

afterwards i worked up to a heavy double in the squat as written in the program

i managed to get 120kgs for 2 reps

120kgs was my previous personal best in the squat for one rep!!!!

awesome job feels good setting PR's doesnt it??\