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Post by sauble on Apr 6, 2006 9:29:13 GMT -5
wanted to see some opinions by some vets about lifting westside raw . im doing a 3 day split sunday max effort bench-rotating pause benches, 2 board, close grip inclines. ilegal wides ,and db presses as aux.
teus- max effort squat/ deadlift box sqauts 1 inch below parallell/chain, safety sqauts, and every third week deads/bands. aux good mornings/ abs.
thursday- lats/delts reps in the 6-15 range
so far ive been getting pr's, but i come from a geared backround.
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Post by Deleted on Apr 7, 2006 12:29:59 GMT -5
Louie Simmons and Westside have brought forth a vast amount of ways to improve your lifts through their methods. Their methods in one form or another can be applied with success - even when the lifter modifies them. The only downside I ever had was doing speed benches - the ballistic nature of the move screwed up my shoulder for about 6 months. But to this day I phase in board presses, box squats, GM's, etc.
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Post by sauble on Apr 7, 2006 19:17:06 GMT -5
ive dropped the speed benches too killed my elbows concentrate on conjugating, max effort, and repetition but try to keep reps as fast as possible.
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Post by abebesheir on Apr 8, 2006 18:28:06 GMT -5
Speed bench was really hurting my elbows and shoulders too. I started doing dynamic benching with a pause like Angelo Beradinalli and the PES crew. A lot easier on the joints than ballistic benching.
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Post by toolpod on Apr 8, 2006 20:54:24 GMT -5
Same here...the ballistic speed bench was aggravating a rotator cuff injury ( finally healed ) that I bought trying to "tuck my elbows" in back in December when I started a Westside style raw gig.
I went to the paused speed bench...that made things a lot better. Thinking about it, if the speed bench is to develop CNS explosiveness...it seems to make more sense to start from a pause because that is what you will be asking your body to do at the meet: wait, then fire on command.
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bba
New Member
Posts: 13
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Post by bba on Apr 13, 2006 21:42:03 GMT -5
i used wsbb from the start of my pl training. I stopped after about 5 months because i found out what parts of it worked for me and what parted didnt. basically the box squat and gms helped me and speed bench/squat and constent max efforted days didnt help me either. i think wsbb in its entirety is for very experienced lifters and lifter with suits and drugs. no need for a raw bencher to use board press every week. but i still follow the basic 4 day split of theres. high volume heavy weight has been working for me.
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Post by abebesheir on Apr 27, 2006 8:26:09 GMT -5
I disagree about raw benchers and board pressing. using the boards helps give you a break from off-the-chest work. Currently, i bench off-the-chest on Mondays and off the 2 board on Thursdays... this routine got my bench from 285 to 310 in just seven weeks! I'm hoping to increase from 310 to 330 over the next seven!
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Post by Deleted on Apr 27, 2006 8:44:19 GMT -5
Yes - I think board presses are a valuable tool for raw benchers too. Not only do they allow you to apply overloads, they build lock-out strength, and add variety to the workout. For close grip benches, to protect my rotator, I do close grip benches with a pause off of 2 boards. Stopping at 2 boards keeps my shoulders from too much of a bottom stretch (too much for my shoulder/rotator anatomy, at least).
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