westside barbell (bench press-only)

[nitri796]

hi, im nick 16 from greece. recently i ended hammer throw and some olympic weightlifting. my records were squat 140 kgx3 and deadlift 150 kgx2. unfortunately i have to stop them because i have back pains. i never did bench press because of olympic weightlifting and 2 weeks ago i started gym and on monday i managed to bench 70kg. i want to help me with a programm.

monday(back-biceps)
4x8-10 dumbell row
3x10 row machine
3x10 lat pulldown
3x8-10 concentration curls
3x10 barbell curls
3x8-10 hammer curls
3x10 wrist extension barbell

tuesday (dynamic effort bench)

thursday(legs)
4x8-10 leg press
4x8-10 leg extension
3x15 calves
3x8-10 hack squat

saturday (max effort bench)


what i need to help me is
1) what basic excersises should i do at max effort? (i think to split every week with the excersises of normal bench press, incline bench press, board press and reverse grip bench press) is that right?
2) for the second muscle group i think to do triceps with the dynamic effort and shoulders with the max
so i think to do military press seated or up with max and close grip with dynamic. is that right too?
3) what other exsersises should i do for triceps and shoulders?

i would appreciate any help

[androstan]

You might try doing even a minimum amount of research on your own. Type "westside barbell" into google and start reading.

[MoshCamp]

Very nice!

[HaffDaddy]

Buy the Book it's 20 bucks explains everything

[Jason2459]

Buy the Book it's 20 bucks explains everything

Buy what book?

[HaffDaddy]

Buy what book?

Westside barbell bench press Manuel

[Jason2459]

Westside barbell bench press Manuel

May as well go to the website, read the articles and get just as confused for free.


Edit: fyi the EFS bench press manual is better, easier to read, and isn't just a reprint of articles.

[wanaBsedated]

Westside barbell isn't a workout it's a training philosophy. So if you ran the principles from bench only you would start with working up to your one rep max in bench and taking a good look at your imbalances or weaknesses... if you have neglected your rear delts, back... if you have a **** time getting the bar off of your chest but have a good lockout... you then take stock in it all and ADJUST your workout in real time to your current problems to fix it all and OR if you are into sports you would adjust the program... I wrestle, so I am running a block of high rep specific stuff on my assistance after ME day to build up work capacity in my shoulders, triceps and I do pause rows to develop work capacity in my back as well as static strength for holding someone or pulling an armbar.

YOu also want to rotate your ME work every 1-3 weeks based on your training experience (more frequent for advanced) So pick a block of max effort exercises that you CHANGE to avoid stalling. Myself I do... close grips both banded and unbanded -2 weeks, inclines close and wide - 2 weeks, and banded and then a raw bench. I love bands as they teach you to really DRIVE the weight and during my time working in physical therapy, they are GREAT for strength.

your assistance stuff you can change every 2-4 weeks, do lots of triceps

a sample of a wave of mine:

Max effort bench press... say I get 310 pounds, then do 2-3 more reps at 90% one rep max
close grip push ups 2-3 sets of max reps just below failure OR repping dumbell press
60 total reps on triceps...use a weight that allows 10-15 reps and just go till you get all 60
pause rows 3-5 sets of 15-20 reps pausing one or more seconds at contracted (great for rear delts)
face pulls 3x10-15 not close till failure... focusing on form
front raises 3x10-20

then if you have a specific need ...like I do neck on upper days and maybe GPP

DE day
Bench 60-75% (most people dont go above 70, but i tend to stay explosive with heavier weights so I play a bit) 9x3 - 3 weeks, 1 week off I use a band and moderate weight that allows 3 reps in about 3 seconds. I start with close, then move to wide grip
assistance: 1x wide grip bench I do 15 reps with 225, then 8-10 reps close grip same weight
lying extension 3-5 x8-10
heavy rows 3-5x8-10
rear delts 3x10
military press 3x6-10

on my week off, i do reps and just for fun I am trying to get my 225 bench up into super territory NFL style. SO I will do max reps with 225, maybe a set of close grips and cut my assistance in half or drop it if I am really baked and need a break.

[wanaBsedated]

Also I wouldnt do reverse grip bench for anything under 6 reps and i would find a way to strap it in my hands. You could possibly use close reverse as a tricep assist. I plan to experiment with it... using them on a slight incline (so if it slips it doesnt fall on my face or neck). Seems like it'd be a good way to boost the uppercut/hook

[HaffDaddy]

May as well go to the website, read the articles and get just as confused for free.


Edit: fyi the EFS bench press manual is better, easier to read, and isn't just a reprint of articles.

I will admit the first read was confusing but once u dissect it u can really start to understand I made a program off of Internet articles but once I got the book I realized I was off some

[nitri796]

Thanks guys for help. You know here in Greece they don't even know what powerlifting is, so do any of you know where I could find a good bench press book on the Internet?