westside and raw bench?

[jeremys]

i've heard from many that westside works well for their shirted bench, but this winter i'm doing a couple of high school meets and they dont allow shirts...would it be possible to use other ME lifts than board presses? for instance, alternate between floor press, lockouts, and other ones? or is their not enough ME lifts to choose from that will help raw bench?

im sure DE day would help a lot with speed, so i hope there's a way to do this..

 

[GRIMMER]

I like two boards and you coud throw in an illegal wide every now and then for max of five or six. floor press , lockouts , illegal wides , heavy close grip inclines for 4 or five and and any of the other boards should work. Speed is key. don't forget to hit your tris hard with JM's and skulls.

 

[Jagermeister]

I second what GRIMMER said,
speed of the chest is the most important thing for a raw lifter


Just try to find exercises that you are weak at and work those, thats the most important thing


Are you shure that the high school meets don't allow shirts? I would think that they allow single poly

 

[Hannibal]

You know I read Halbert's article in the July PLUSA and the one thing that stuck out in my mind was...FASTER, FASTER, FASTER. And that would apply to lifting in general...whether you use equipment or not.

http://www.testosterone.net/articles/180press.html

 

[jeremys]

here is the homepage for the association i will be lifting in...please, find me a loophole! haha..just kidding...

http://www.neenah.k12.wi.us/whspa/

 

[FREAK19]

Weighted dips, and close grip bench. Best Tricep exercises ever. They helped out my bench alot. Also, military presses is a good one, it hits the front delts which is being worked in the bench. If you do close grip, use different grips, hit em at all angles.

 

[endpoint]

every 6 weeks switch to a exercise that you do for repetitions....like a wide grip benchpress for reps of 6, dumbell presses (like grimmer mentioned)

bumb up your lat work as well this can really help

even do some pec work as assistance exercises.

 

[Jagermeister]

jeremys,

They follow USAPL rules, just like every state high school powerlifting organization...They allow single ply poly

 

[The mann]

all very tur,just go with more full range stuff since you will be raw,i love the idea about closegrips and weighted dips....and i would still do the boards and floor press,they still blow the hell out the tri's,.......also get some d/b work in there and you're good to go.......speed is king!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[CytoMel]

Start hitting the board presses hard maxing on a different board every week for 3 weeks (4,3,2) and do Illegal wides and floor presses. This will work well without spending much $ on chains, benches etc.

My training partners I am converting on Westside still dont believe me about changing the ME exercise much! They insist on maxing on doing RAW competition grip flat benches all the time! Interesingly they are making decent progress on it for the last month but I think they will plateau on it soon! I am using boards, illegal wides and stuff.

Do JM presses too for tricep development and do tricep extensions with bands wrapped around your back.