Anyone Done this bench routine?

[caladin]

What did you think?

http://www.musclemedia.com/training/bench/benchintro.asp

"how to increase your benchpress by 50lbs"

 

[Rj*]

ive read about it.sems like a gimmick to me.
if you are serious about your bench, WSB

 

[caladin]

wsb?

 

[slobberknocker]

West Side Barbell. Lots of powerlifters use it. I don't.

 

[Achilles]

Sorry, what's, "West Side Barbell"??

 

[Rj*]

check this out
www.elitefts.com - read the articles section
or www.metalmilitia.com

there's a lot of info on WSB on the internet. lots of really good articles.
slobberknocker, what kind of program do you use then??

 

[Rj*]

west side barbell is the name of louie simmons gym, he popularized the conjugate training method, so people that use it somethimes call it WSB for short.

 

[slobberknocker]

slobberknocker, what kind of program do you use then??

I do part Ed Coan/part my own concoction. Nothing fancy, low volume. I just focus on adding weight or reps each workout. Nothing against WSB, by the way.


Day 1
DL 1x3-5
rack pulls 1x5
bent rows 2x5

Day 2
Bench 1x3-5
Incline 1x5
tri pushdowns 2x5

Day 3
off

Day 4
Squat 1x5
Good Morn 1x5
standing cable crunches 2x15

Day 5
Bench1x3-5
Incline 1x5
Military press 2x5

Day 6
off

Repeat

 

[Redeemer]

How long have you been following your Coan hybrid, and what do you think of it?

 

[slobberknocker]

Well, I've been using this or something close to it for over a year now. During this time, I've gained somewhere in the neighborhood of 70 pounds or so. Can't remember exactly. I love it. So far, it's the best routine for me. I also have a rigorous eating schedule, based mostly on spaghetti and meatballs, milk by the gallon, and pbj's, lol. And, I do use a little chemical enhancement, but not like what some of these guys are doing.


How about you?

 

[Redeemer]

I'm a Westsider, have been since I started powerlifting. I'm just curious to know what other PL'ers have tried. Do you bench with PL form?

I eat probably around 3-4000 calories a day because I do want to be over 200lbs. The problem I ran into was I was overeating, and gained more fat than I wanted. I was eating everything in sight, drinking whole milk, whatever. I've scaled it back, and rotate my carbs a little, just so I don't have a huge gut. Just doesn't seem like productive weight to me.

I eventually want to hit 220, but I don't want to be a lardass 220.

 

[slobberknocker]

Yep, I do everything with PL form. My mentor has been powerlifting for about 35 years, and he's taught me everything I know. He actually competed against the great Don Rheinhoudt several times, and lost each time, lol.


Right now, I'm trying to become a superheavyweight, so I wouldn't mind being a bit of a lardass, but I actually don't have a whole lot of fat for being about 320. Like 17% bf, or so. Not bad, considering I was the same bf about 45 pounds ago, lol.

 

[Redeemer]

Very nice!

My b/f was up around 15/16%, I think, and it was all gut. My chest needs some development, and I have a large ribcage, so it was even more prominent.

Got to have a little vanity.