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Need Help With Westside Training

I have been doing a basic westside program for not to long for the raw power lifter and I have been getting very great results with my deadlift and squat strength but my bench is the only thing that really isn’t improving. I’ve been stuck at 285 bench max for a while I don’t what I’m doing wrong with my program heres is ME day:

ME exercises Regular bench (my competition grip), close grip, floor press, incline bench, close grip incline, illegally wide grip bench for a 5RM. Work up to a max switch every 2-3 weeks
Pressing movement: 5 reps 2-3 sets
Extention: 8-10 reps 2-3 sets
Lats: 2-3 sets 4-6 reps
Shoulders 2 sets 8-10 reps (light)

I currently started Illegaly wide grip bench this week because I feel I have a problem with pushing the bar of my chest while the rest of the lockout is very easy.
Well, there it is my ME day, any help would be appreciated also if this might help I stay two reps shy of failure for my supplementary exercises.

I don’t think they do that much on ME day. Just max on a diff bench type movement each week, then do a little healthy shoulder work with bands. Also, what is your DE day like?

http://www.elitefts.com/documents/bench_like_a_stripper.htm

DE day has the same sup exercises. I do 9 sets of 3 with the three different grips (three sets for each)I am lighter on my triceps that day

if you get stuck on your chest try some pause benches, pausing on the chest for a 2-3 count then exploding up(diff. grips), also read the mentioned wendler article,

[quote]danew wrote:
I don’t think they do that much on ME day. Just max on a diff bench type movement each week, then do a little healthy shoulder work with bands. Also, what is your DE day like?[/quote]

I’m pretty sure he doesn’t do them all in one session. I think he was just listing the different exercises that he rotates between.

[quote]I’mCharming wrote:
I have been doing a basic westside program for not to long for the raw power lifter and I have been getting very great results with my deadlift and squat strength but my bench is the only thing that really isn’t improving. I’ve been stuck at 285 bench max for a while I don’t what I’m doing wrong with my program heres is ME day:

ME exercises Regular bench (my competition grip), close grip, floor press, incline bench, close grip incline, illegally wide grip bench for a 5RM. Work up to a max switch every 2-3 weeks
Pressing movement: 5 reps 2-3 sets
Extention: 8-10 reps 2-3 sets
Lats: 2-3 sets 4-6 reps
Shoulders 2 sets 8-10 reps (light)

I currently started Illegaly wide grip bench this week because I feel I have a problem with pushing the bar of my chest while the rest of the lockout is very easy.
Well, there it is my ME day, any help would be appreciated also if this might help I stay two reps shy of failure for my supplementary exercises.[/quote]

It’s funny, I’m in a very similar situation to this guy, although I’m not doing anything Westside for the next month or so while I recover from ankle surgery. I know Westside is not a regimented “program”, but I’m curious how much accessory/supplemental work most of you guys do after the ME lift on ME day.

Try reading DeFranco’s Westside for Skinny Bastards (not saying you are skinny, this is just a great program over all); as well as Robertson’s ‘Yo, How Much Ya Bench?’ on this website.

On Elitefts.com, Wendler has written a bunch of great articles on raw and intermediate lifting, as well as one on using repetition work in place of dynamic work (and alternating between the two), which could be of use. 'Step Up, Set Up and Bench’also complements ‘Yo, How Much Ya Bench?’ as another great article on bench set up. Hope this helps.

In addition to the comments above, work in some dumbbell presses and review your set-up to make sure your staying tight throughout the lift.

Good luck.

Thanks guys for all the replies I recently read the wendler article and read some the elitefts.com Q&A’s about bench and I think I have a pretty good idea what I need to do. I’m going to incorperate more lat work probably doing lats 3-4 times a week, not to failure of course, and I am going to do more incline pressing movements DB’s and barbell to strengthen my deltoids more.

Also I am going to include pause bench press as gags recommended too every two weeks. I got to hit a 300 bench before I have been officialy working out for 2 yrs!!

I’ve been Westside for almost two years. During that time, I have run into a wall twice on my BP. The first time I bought a set of heavy chains for use in my ME lifts. That helped a lot.

More recently, I have changed my tricep routine. I used to do rack lockouts after my DE work. Using various grips, and doing 5x5-8 reps. Now, I do my lockouts ME-style, working up to a one-rep-max. Too soon to say if it is doing any good.