T Nation

Stuck w/ 1.75xBWSqt, 1xBW Bench, 2.3xBW DL


#1

Hey All, your favorite competitive cyclist here.
Since Halloween of '10 I have been following westside faithfully.
Unfortunately my Power/Strength to Weight ratios have not moved up.
They will fluctuate, which is understandable.
But I cannot seem to get them to move beyond these points.
Frustrated as I would like to have a consistent 2xBwSquat/ 1.25xBw Bench and a 2.5xBw DeadLift (yeah, I am a sicko but LOVE the dead!).

I am very cognizant of my weaknesses and do accesory work for those spots.
ANY suggestions would be Greatly Appreciated !


#2

Eat more, gain weight, lift more.

Seriously, there may be a limitation at your current size. Push the BF% up a few percentage points and see what happens.


#3

[quote]killerDIRK wrote:
I am very cognizant of my weaknesses and do accesory work for those spots.
ANY suggestions would be Greatly Appreciated ![/quote]
Maybe commit to a training experiment where you follow a different ideology for a few months (or even up to a year? depends on how you feel about it).

If your focus is strength on those lifts, try switching gears from Westside and forget about targeting weaknesses and accessory work and instead just do the actual lifts with as much frequency as you can manage. Get as many bar lifts in per week on the squat, bench, and deadlift done in the exact way you would in competition. Full depth, full rom on bench, full rom on deads, no specialty bars, just the basics.

This could give you a nice change of pace and get your body reacting and hopefully break you out of a plateau. Hammer the lifts as often as you have the time and recovery ability to do so.


#4

Csulli beat me to it. Your strength is at a level where just doing the main lifts is going to do way more for you then a westside style. Hit the lifts with frequency and maybe include some very close variations like long paused squats/benches. Deadlifts from blocks sometimes might not be a bad thing either.