Hey guys. I have been lifting seriously for a few years now, and really want to start incorporating a West-side template into my training. I tried this one:
It worked for me, but I am finding that my bench stagnates real quickly. After reviewing many threads discussing the principles about Westsides methods (ME, RE, DE), I have several questions:
1: For a ME bench rotation, I prefer to do Flat BB, Incline BB, Flat DB. My flat BB is only 250, and that’s spending the whole summer trying to get it up from 230. Would floor presses be something to try out? It seems like my sticking point is 2 inches off my chest.
2: with the ME principle entirely, I’ve run into several definitions. One was to beat your previous 1RM, the other was to get 1-5 reps over 90%. Another was to work to a 2RM or 3RM. Do you just pick one method, see if it works for you, and stick to it? Or does this depend on the individual and exercise?
3: I love the set-up in that link with 1 day ME bench, 1 day ME deads, 1 day ME/RE squat, 1 day RE?DE bench. How would I know when to switch from RE–>DE?
4: Accessory lifts should be rotated every 2-3 weeks, right? Or just until I plateau?
5: In regards to lower back injury prevention, Pull-throughs would help much more then hyper-extensions, correct? I’m currently pulling 470 (no gear, just chalk) conventional, but injured myself when I rounded my lumbar to get the lift. I would assume that my hams and lower back need to be focused on some more to help prevent this?
Thanks for your time guys