Starting westside tommorow!

[juice20]

I am finally going to start training using the westside routine
tommorow.I just want to know if I should only do flat bench on
my speed day or are you supposed do switch it up like ME exercises. Below are the exercises I chose for ME bench:

Weeks1-2 Flat bench
Weeks3-4 Half rep lockouts
Weeks5-6 close grip bench press
Weeks7-8 Decline press

Comments please!!!

 

[ZZuluZ]

What you've said sounds ok, although you might want to give us more information.

And from what I understand, on DE just stick to regular benching for quick reps.

-Zulu

 

[Cubanito17]

You should mimick(sp???) the movement not actually perform it. The same way you have for weeks 1&2 Do something that's not a regular flat bench, for example a floor press or close grip incline etc. And ZZ is right we need more info in order to help you out.

 

[juice20]

This is what the rest of my routine looks like:


Monday:

ME bench execise
Olympic bar skullcrushers(4 sets)
One arm dumbell row(4 sets)
Upright rows(4 sets) superset with weighted dips(4 sets)

Wednesday:

ME squat
Deadlift (4 sets)-first time doing deadlifts
One arm preacher curls (4 sets)
Alternate dumbell curls (3 sets)
Hyperextentions (3 sets)

Friday:

DE bench press (8 sets of 3)
Weighted dips (5 sets)
T-bar rows (4 sets)
Side lateral raises (4 sets)


Sunday:

DE squat
One arm preacher curls(4 sets)
Alternate dumbell curls (3 sets)
Seated calf raises ( 4 sets)

Comments??