Problem with DE bench day

[Frosty]

Ok, DE bench day was yesterday, and I realized a problem I had. Since this is my first time doing a westside-style program, I used 50% of my approximated 1 RM, but I used a close grip like recommended, so it's actually more than 50% of my close grip 1 RM.

Anyway, the problem I had is when I lifted as fast as I could, the weight actually lifted me up off the bench, so I kept banging myself on the bench (so now my shoulder blades are sore).

Am I doing something wrong? I know bands or chains could help with this, but I was under the impression that beginners don't need chains or bands. What should I do?

 

[pullinbig]

try something else. =0l

we used bands and chains when doing west side. after 8 weeks we were all beat up and injured.

too much less you one of the genetically gifted recoupers. thats a prereque for louis training.

 

[Frosty]

try something else. =0l

we used bands and chains when doing west side. after 8 weeks we were all beat up and injured.

too much less you one of the genetically gifted recoupers. thats a prereque for louis training.

Maybe you guys overtrained quickly because you DID you bands and chains immediately. Bands and chains are tremendously demanding on the CNS when used on the big lifts.

I'm starting out with a basic routine, using the lower end of the volume range indicated by Louie (10x2 DE and 3x2 ME), not using bands or chains, and gradually increasing my GPP and special exercises. I think if I do this right I should be able to do this type of training, and I know for a fact I'm not a gifted recouperator

I'll let you know what happens, though.

 

[pullinbig]

Maybe you guys overtrained quickly because you DID you bands and chains immediately. Bands and chains are tremendously demanding on the CNS when used on the big lifts.

I'm starting out with a basic routine, using the lower end of the volume range indicated by Louie (10x2 DE and 3x2 ME), not using bands or chains, and gradually increasing my GPP and special exercises. I think if I do this right I should be able to do this type of training, and I know for a fact I'm not a gifted recouperator

I'll let you know what happens, though.

lololololololol hows them blades feeling? another 8 weeks and you be posting like me.

its not the bands and chains, its the routine. we used bands and chains before and after. i still use bands on occassion.

 

[Frosty]

lololololololol hows them blades feeling? another 8 weeks and you be posting like me.

Well next week is 55%, so it shouldn't be so bad. Did I mention my bench isn't padded? That probably had something to do with it

 

[pullinbig]

Well next week is 55%, so it shouldn't be so bad. Did I mention my bench isn't padded? That probably had something to do with it

have fun bubba. but you know what you need to do this. experience is the best teacher. if i hadnt tried it i wouldnt know. but now i know.

may i ask what your goals are for this routine?

 

[Frosty]

have fun bubba. but you know what you need to do this. experience is the best teacher. if i hadnt tried it i wouldnt know. but now i know.

may i ask what your goals are for this routine?

I'm going to be doing some dieting, but I'm shooting to increase strength.

My bench is only 275, so I want to get that to 315 (hah, it's on record now. Yeah, it's a big increase, but I will do it).

My squat, well, I can squat more in a narrow stance than a wide stance. I moved the box down an inch or so to the point where I'm just parallel. It's a helluva stretch, and it's very uncomfortable. I could only do 305 for the 3x2 with this depth! What a difference an inch makes! Loser! So my goal is to get up to a 400 box squat at this depth. Again, big increase, but I will do it. Once I get comfortable with this position and get the muscles worked (I have weak hammies) my strength in this should really jump significantly.

Last but not least is deadlift. I can only deadlift 400, so I want to get that up to 450.

It's on record. Give 8 weeks and we'll see where I'm at.

 

[Frosty]

Er, I forgot about chinups.

I'm doing chinups westside-style in hopes to get my strength up. Even though this is probably my best lift. I did 110 lbs at 220 lbs bodyweight. So I'd like to get the total to 360.

 

[blackbeard]

Anyway, the problem I had is when I lifted as fast as I could, the weight actually lifted me up off the bench, so I kept banging myself on the bench (so now my shoulder blades are sore)

is this even possible? doesn that defy gravity? lol you could try to slow down just a bit so that your keeping the proper form..practicing speed with bad form doesnt help your lifts!!

 

[Frosty]

Re: Re: Problem with DE bench day

is this even possible? doesn that defy gravity? lol you could try to slow down just a bit so that your keeping the proper form..practicing speed with bad form doesnt help your lifts!!

It's not bad form, it's just that I have to catch the weight when it gets to the top, and this is enough to lift me up off the bench a bit. If not it would fly out of my hands.

 

[Golden_Muscle]

=0l

LOL!!!!!!!!!!!

 

[BigRonWannabee]

are u natural frosty?

 

[Frosty]

are u natural frosty?

Yes.

 

[pullinbig]

i can prolly put thirty lbs on you bench without you getting any stronger. more with squats and deads. send me some clips.

 

[Frosty]

i can prolly put thirty lbs on you bench without you getting any stronger. more with squats and deads. send me some clips.

Tonight is bench day, so I'll video it.

 

[jcp2]

I have been reading a ton on westside, articles, and on message boards. here is what i have come up with on DE bench day, i use 60% of my non shirted max, approximately. From what i have read, it is not a ballistic lift, but one done under control very quickly. I tried it with a closed grip, or pinkies on the rings, and it fucking killed my joints, so i moved out a little and start with my middle two fingers on the inside and outside of the ring, and move out a little every three sets, for a total of nine sets. Like pullin said, it is very demanding, so i limit my auxiliary lifts, especially on squat days, as my body is not used to the lower body pounding. I also don't drop down on max effort days yet, after my last single, as alot of articles suggest, maybe when i get back on, which may be a while. I also suggest a ton of stretching if you are stiff like myself. Like i said, i am a beginner, but these are a few of things i have learned in the few months of lifting like this.

 

[blackbeard]

Jcp-
are you on a typical westisde program? If so how's your progress??

 

[jcp2]

Jcp-
are you on a typical westisde program? If so how's your progress??

hard to say, i have just gotten to the point now where i am confortable with everything. It took me a little while, and a few muscle pulls to come up with a good workout for myself. I know my lower body has gotten stronger, my hips and ass. We will see. I like it, and should be able to start seeing some progress now, as i have a pretty good set routine down.

 

[pullinbig]

Tonight is bench day, so I'll video it.

if poss i need a side, front and 45 degree angle shot. also need to see your setup before you bring the bar from the rack.

the key to a big bench (as it is with any lift) is incoorporating as many muscle groups as possible into the movemnt and shortening the stroke.

form is critaical in the bench. laying there flat back with you feet hanging on the floor like some 2 dollar whore aint good bench form. setup starts the whole lift in motion. setup wrong and you off to a piss poor start.

 

[DADAWG]

the key to a big bench (as it is with any lift) is incoorporating as many muscle groups as possible into the movemnt and shortening the stroke.

form is critaical in the bench. laying there flat back with you feet hanging on the floor like some 2 dollar whore aint good bench form. setup starts the whole lift in motion. setup wrong and you off to a piss poor start.

for somebody so damn dumb that post sounds pretty damn smart