Or you can just pause every rep. OMG NO WAY DID HE JUST SAY THAT…
PAUSE EVERY REP!?!?! IN THE PL SECTION> OMGGGG
Seriously though, if you want a 300 tng so bad, work with some pauses, they will help you off your chest, then come next test day you will fly up. I personally paused every single rep on flat bench due to the fact i compete in PL and tng is a different technique then paused.[/quote]
Honestly really good advice. It makes you stay tight and arched/focused in the hole. This is almost always the first thing to go at max weights, or for newer lifters learning powerlifting style bench it goes at much lower than maximal weights. Use a 3 second pause (ends up being closer to 2 seconds when you rush your 3 count cuz it sucks )
Outside that, I second flyes for a true muscle weakness of the chest, and will add lats. Lats are supposed to do a lot of the pushing at the bottom of the bench press, so if they’re weak…or just plain “not strong”…you’ll also suck.
I am going to throw in the pin press here as a max effort or primary lift choice. I know, I know…but it works. Set the pins to just barely above the chest when you are in your normal arch. Then work on it.
The way I see it: flyes for pecs, lat work for strong lats, pause for technique and staying tight in the hole. And i would work on sets of 3 more than singles for a while. You probably need the extra volume work. Oh and you really need to focus on ARCHING the bar off your chest. Too many times–paused or not–the chest caves. Even if it stays arched during the pause it caves when starting to press up again. This will kill you. I am just started using Westside for one of my clients bench press. We are focusing on these things and it is moving upwards just fine. He’s about your situation, 50 years old 150 lbs and wants to bench 300. Floating around 265 as of yesterday.
IMHO I think Westside works just fine for bench, the problem is exercise selection–but this is user error not template error. People get so damn focused on board pressing and all this tricep work that they forget the other parts of the bench press. In other words, the Westside template is all about focusing on your individual weaknesses with exercise selection in your accessory lifts–up to and including your max effort exercise selection–but people get zoned in on the “popular” exercises that are trendy for powerlifters. It’s not even that they’re bad exercises, they’re great. They’re just not the individual’s weaknesses. This creates worse dead spots and keeps the plateau going.
The other big problem I notice is speed work–it can be too light as well as too heavy. Too heavy on speed work has been covered by lots of people and I won’t bother talking about it because of that, but if you are not using bands and chains for dynamic work and are using just straight barbell weight…well then your working percentage at the start of the wave needs to be closer to 70% not 45-60%. In fact Dave, Louie and a bunch of others pretty much straight out say this. Not that it has to start at exactly 70% on the nose–again if you suck at speed pressing then to get the bar speed you need the % will have to be lower and if you are a rockstar at speed pressing the % will be higher…but bar weight needs to be heavier than if you were using 100+ pounds of chain or band tension at the top regardless. Not many people remember this. That essentially makes it a sorta light 10x3 scheme ala Waterbury on your main exercise for DE day. Also, pausing comes in big on speed work since the weight is low enough for you to really hammer technique.
On the other hand, if you’re bored with Westside by all means try something completely different–it could be fun and will probly get you amped to train again.
Regarding getting back work in—Easiest way to do it is a) do back work in your warm-up for EVERY day you’re in the gym (I do this) and b) take out an exercise that isn’t helping you on bench days and put lat work in there as the sub. [/quote]
Thanks! great advice.