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Westside ish styled bench program


#1

I hurt my back a few weeks ago so I'm going to try and prioritise my bench press until I'm up and running again.

I've read lots of westside stuff so I'm going to try and use ME/DE days. My gym isnt that great as far heavy training equipment goes so I've done my best to put together the following program.

ME day (monday)
Bench Press - work up to a max triple
Incline DB press 3x8
Skullcrushers 3x8
Plate Raises 2x8

I have some minibands, I'm planning to use them on the bench press.

DE day (thursday)
Bench Press - 8x3 60%1RM
Close Grip Bench 5x3
Ball DB Bench 3x8

I will do a Lat workout either tuesday or wednesday, maybe some curls too. My primary training goal is size longterm. Increasing my bench is kind of a mini goal at the moment.

The program is inspired from the Big Bad Bench article with the Lat work on a separate day.

I'd love some feedback on this guys.


#2

Try this westside routine that big martin setup for me:

week 1
max effort bench

2 board press work up to a max single
5 board press work up to a heavy 3x3
babrell tricep extensions 3x10
lat pull downs 6x10
rear delt flys 3x20

dynamic bench
bench press straight weight 49%3setsx3reps,53%3setsx3reps, 60%3setsx3reps
4 board press work up to a max set of 3
tricep dumbell extensions from the floor 3x10
tricep push downs 3x10
barbell row 6x6-10 reps

week 2
max effort bench
steep decline press work up to a max single
high pin lock outs work up to a max set of 3
dumbell floor press 3x8
lat pull dwons 6x10
rear delt flys 3x25

dynamic bench
bench press staight weight 56% x3 reps x 9 sets
3 board press work up to a max sets of 3x3
tricep push downs 6x10
barbell row 5x5

week 3

max effort bench
4 board press work up to a max single
dumbell incline press 3x6-8 reps
barbell tricpe extensions 3x10
lat pull dwons 6x12
rear delt flys 3x25

dynamic bench
bench press straight weight 48% x 3 reps x 12 sets
5 board press work up to a max set of 3
decline press 5x5
lat pull down 3x10

week 4
reverse band press using your mini bands work up to a max single
3 board press work up to a max set of 3x3
tricep push downs 6x10
lat pull downs 6x8
rear delt flys 3x20

dyanmic bench
bench press straight weight 50% x3 reps x3sets, 62% x 3 reps x 3 sets, 70% x 3repsx3sets,
1 board press up to a 3 reps max
high pin lock outs 5x5
lat pull downs 6x10
rear dlet flys 3x12

You will need 2x6 boards for the board presses. Cut them one and half in length.