Raw benchpressers

[Tiervexx]

some of you might remember me making a post a while back about how i want to add as much strength as possible with little weight gain, and a few people suggested that i try westside.

the problem with westside is that it is geared towards bench pressing in a shirt. i tryed to look up the training routines for Glen Chabot and a couple other raw compededers, and i was able to find a few interviews with glen chabot but that was it.

does anyone know anything about how he trains?
karma to anyone who knows anything.

 

[Jagermeister]

Westside is not geared towards bench pressing in a shirt. They do absolutely no work in their shirts.

 

[Imnotdutch]

Westside is not geared towards bench pressing in a shirt. They do absolutely no work in their shirts.

I think that he means that because Westsiders compete in shirts their training is geared towards that competition lift. It would be silly to train for a raw competition lift if you compete in a shirt.

 

[Imnotdutch]

some of you might remember me making a post a while back about how i want to add as much strength as possible with little weight gain, and a few people suggested that i try westside.

the problem with westside is that it is geared towards bench pressing in a shirt. i tryed to look up the training routines for Glen Chabot and a couple other raw compededers, and i was able to find a few interviews with glen chabot but that was it.

does anyone know anything about how he trains?
karma to anyone who knows anything.

You could try using Westside but you owuld have to incprporate lifts that work the bottom more. Alternatively contact Powerlifterjay.......he gave me a copy of his training regime for raw lifters. HE could do 550 raw at 242 so that aint too shabby.

 

[solidj55]

Periodization using bench press works for raw benchers. Also, closegrip bench presses, closegrip incline presses, dumbell bench presses, one arm dumbell bench presses(supinated grip), lots of tricep work, plenty or back work(rows and closegrip pulldowns are best), weighted dips, front and rear delt raises. All of those are key to a good raw bench press. Also form!!!! Shoulder blades pinched together, a slight arch in the back, drive with your feet. Those are all the things that helped my raw bench when I was powerlifting.

 

[rjl296]

I bench raw (for now) I do most those aforementioned exercises also, I also do reg bench as a ME exercise. Lots of lat and tricep work. In 7 weeks on my first WSB 'cycle, my raw bench went from 265 to 285. Give it a try

 

[b fold the truth]

I train raw and semi-westside...my bench press and overhead press continues to rise.

B True

 

[Tiervexx]

Thank you to all who respond.

B true, I would be very interested in your bench routine because i know that your lifts have been rapidly going up.

anther question that i have for all of you is about shoulder training, i know that delt strength is very important for a big bench press but how do most of you fit shoulder training in with chest? the problem is, is that if i do shoulder exercises on the same day as bench i won't be able to use nearly as much weight as i would on a different day but at the same time it seems better with many body parts to do a weeks worth of work on them in one day.

my question is, should i try to do extra work on shoulders right after bench presses to make sure that they are basicly destroyed for a week or do you think it is better to wait 48 hours or so after bench day to do extra work on delts?

 

[jeremys]

i do 1-2 rotator cuff/shoulder excercises (2-3 sets each) on both ME and DE days

 

[edgecrusher]

The main thing the westside guys change when an individual wants to compete raw, is the %'s they use on their speed day. I believe for the bench they only use 50%, and there squat is somewhere around 60%. And they keep the percentages constant.

As far as shoulder work is concerned, they really don't do a whole lot, mainly for recovery purposes. Occasionally they will throw in some laterals and or front raises but that is the extent of it. On ocassion if an indivdual is injured they will do some shoulder work with the sled.