A couple questions on Westside

[Drexx]

I'm doing the basic 9 week routine by Dave Tate and love it... But I have a couple questions...

On Board presses, I have no access to a legit "board," would a 10lb plate suffice? The gym has those real thick plastic plates.

And on DE Bench day it says to use 3 diff grips within the 10 sets to be done.. Would just moving my hands an inch or two wider or closer be good enough since we don't have any fancy bars

Thanks fellas

[mm55]

A thick 10 lb plate should work, at least be close in size to a 2x4.

The 3 different grips should be used as follows. Narrow - index finger just outside the smooth part of the bar in the middle. Medium - pinky on or just inside the ring. Wide - index finger on or just outside the ring.

[Drexx]

Originally Posted by mm55

A thick 10 lb plate should work, at least be close in size to a 2x4.

The 3 different grips should be used as follows. Narrow - index finger just outside the smooth part of the bar in the middle. Medium - pinky on or just inside the ring. Wide - index finger on or just outside the ring.

Alright, I'll be doin that then..

Ok, I'll give that a shot.. I've been going pretty wide on all three then, do you think width would be affected by my height/armspan? Thanks a lot man

You from STL or just a cards fan?

[iron619]

Originally Posted by Drexx

I'm doing the basic 9 week routine by Dave Tate and love it... But I have a couple questions...

On Board presses, I have no access to a legit "board," would a 10lb plate suffice? The gym has those real thick plastic plates.

And on DE Bench day it says to use 3 diff grips within the 10 sets to be done.. Would just moving my hands an inch or two wider or closer be good enough since we don't have any fancy bars

Thanks fellas

Nice man. I've never done the basic 9 week routine, but I heard good things about it and is great for beginners who are kinda new to powerlifting.

Well man, IMO, the plastic plates aren't quiet the same. The reason I say this is because board presses are done at different heights/thicknesses. For you to get the benefit of board presses, you will need to stack maybe 1-3 plates on your chest. Now I'm not sure what board thickness your program calls for, but this is something to consider. The plates will also be heavier and more uncomfortable. You can easily make your own boards, or if you are determined enough, make your own boards. I'm lazy so I just bought my boards from elite . fts. Also, the wooden boards would be more ideal to use for board press because from what Louie told me a while back, has to do with the weight being absorbed through the boards and into your chest/upper body. I don't think the same thing would apply to the plastic plates.

Regarding DE Bench, it really doesn't matter which exact grip you use, just as long as they are all inside of the power rings. When you said fancy bars, what did you mean?

[dannyautrey]

this one always gets me... you have no access to a 16" long 2x6?

[Drexx]

Originally Posted by iron619

Nice man. I've never done the basic 9 week routine, but I heard good things about it and is great for beginners who are kinda new to powerlifting.

Well man, IMO, the plastic plates aren't quiet the same. The reason I say this is because board presses are done at different heights/thicknesses. For you to get the benefit of board presses, you will need to stack maybe 1-3 plates on your chest. Now I'm not sure what board thickness your program calls for, but this is something to consider. The plates will also be heavier and more uncomfortable. You can easily make your own boards, or if you are determined enough, make your own boards. I'm lazy so I just bought my boards from elite . fts. Also, the wooden boards would be more ideal to use for board press because from what Louie told me a while back, has to do with the weight being absorbed through the boards and into your chest/upper body. I don't think the same thing would apply to the plastic plates.

Regarding DE Bench, it really doesn't matter which exact grip you use, just as long as they are all inside of the power rings. When you said fancy bars, what did you mean?

Yeah, very new to PLing, I always did pretty high volume stuff till I gave Layne Nortons Power/Hyp routine and the power days quikly became my favorite.

I'll have to ask my gym if they have any cause they have a room with bands and chains and wouldn't doubt they have something like that.

Ok, just makin' sure... Haha, well I was on the elitefts youtube page and they were benching with some bars that had a kind of vertical grip (opposite to regular) and wanted to make sure

[lionsrugby12]

Too make an entire set of boards will cost you about $10 and two hours of your time.
What you need:
4 - 3ft. long 2 x 4's -- these will be the first board in your set so your spotter can hold it
6 - 1ft. long 2 x 4's -- these will be the boards stacked on top
1 - container of wood glue

Home Depot cuts them for free.

Problem Solved.

[Drexx]

Originally Posted by dannyautrey

this one always gets me... you have no access to a 16" long 2x6?

Haha, well I guess when you put it that way it sounds pretty retarded, but yeah I guess I'll be bringin in a board if they don't have one when I ask