I could need a short tip of you. I use Westside now for 4 weeks and realize I need to change a few things. My "lower body" progresses however my bench doesn't work with max effort and dynamic effort. Â I think the key for me is aÂ
1.) heavy benching (90% +)
2.) lots of benchingÂ
3.) very strong eccentric strength!!
I will change my max effort bench day to a layer bench system day and my speed bench day to repetition / volume day. In the layer bench system I want to increase my eccentric strenght, bench a lot, bench with heavy weights.
My layer will be :
-plyo push up 5*3
-bench 1 RM ramp
-90% 5sec eccentric cluster 20sec rest between reps , 3 setsÂ
- 80% 5*3 Â with a controlled eccentricÂ
-assistance exercise (maybe back or a push exercise)
Is that a good layer for my goal?Â
Thanks in advance CT!