Right now I am training just go get my overall bench up, RAW and shirted. My training routine looks like this
Monday, ME bench day
Bench press: 3 sets of 5 reps
Some sort of tricep workout
Military press
Lat pulldows
Tuesday ME squat day
Thursday Bench day
Speed work
Board presses
Lateral Raises
Friday squat
Im working on getting a bench shirt, and hopefully some bands and chains, but for right now is it ok?
I may be missing something, but are you only doing 3 total sets on your ME day? Does that include warm-up sets? Without knowing anything else, I might work in a few more sets…
No, I include 2 warmup sets.
You need way more back work. Lat-pulldowns are shit. You need at least 1 rowing movement per bench training session. DB Row, BOR, Chest support rows, pull-ups…whatever.
Read March - 06 - Bench Press Workout at
You’re asking us to give you directions without telling us where you’re starting from. That doesn’t make sense.
Height, weight, training age/background, current bench (no BS).
And join a powerlift club, thats the first thing you need to do imo
Just read around, you have to join a PL gym, you CANNOT just get a shirt and start training in it, you need people around you who knows how it works, people to get you in the shirt, spotters who knows what it means to bench in a shirt etc etc
[quote]cookie_sq wrote:
Read March - 06 - Bench Press Workout at
[/quote]
Ok, that looks pretty good. But tell me if I have the basics down. Monday is max effort. Picking an exersize and Working up to a single or triple. Then do an exersize for triceps. Then work the lats, biceps then delts.
Speed day would be on thursday, 9 sets of 3 reps with 50% of your max. Then follow that with an exersize for triceps, then lats, biceps and delts.
Am I correct?
[quote]Steel Nation wrote:
You’re asking us to give you directions without telling us where you’re starting from. That doesn’t make sense.
Height, weight, training age/background, current bench (no BS).[/quote]
Im 6 foot 2, 245 pounds, have been training for 1 1/2 years. I have a 275 pound bench press and I am 15 years old. Also I have a 385 squat.
[quote]cookie_sq wrote:
And join a powerlift club, thats the first thing you need to do imo[/quote]
word, find a good powerlifting gym or group.
[quote]BigMbot wrote:
Steel Nation wrote:
You’re asking us to give you directions without telling us where you’re starting from. That doesn’t make sense.
Height, weight, training age/background, current bench (no BS).
Im 6 foot 2, 245 pounds, have been training for 1 1/2 years. I have a 275 pound bench press and I am 15 years old.[/quote]
Where in Connecticut are you located?
I am in bethel right now.
before you can use a Westside templete, you need to know why you are using it. Westside is about weakpoint training. have you determined where your weaknesses are and done some research to know what movements will work your weakpoints? Do you know why you do speed work? It’s fine if you don’t but until you fully understand the program, you will not benefit from it. the why is more important than the how.
christopher drummond
team Staley sponsored athlete
I have bench meet 23. august, thus I go in the shirt for ME day + I use some of the military militia guys philosophy for benching.
Wedneysday
ME Bench - Shirt day
Bar triceps extensions 3-6 reps/set (JM press, French press, french “football” bar/alternative bar)
Second triceps: DBs/kettlebells extension 6-12 reps 40 - 70 reps total
Lat work (1-2 exercises) (reps and sets depending on prepairedness) (db rows, barbell rows, chest supported rows, t-bar rows, lat pulldown etc)
Side and rear delt
Upper back
Hammercurls
Triceps - Bench Lockouts
EDIT:
read the rest of the articles 
Sunday - Speed bench
Speed work bench - 9 set af 3 reps (bar weight 45% of 1 rm + band/chains)
Bar triceps extensions 3-6 reps/set (JM press, French press, french “football” bar/alternative bar)
Second triceps: DBs/kettlebells extension 6-12 reps 40 - 70 reps total
Lat work (1-2 exercises) (reps and sets depending on prepairedness) (db rows, barbell rows, chest supported rows, t-bar rows, lat pulldown etc)
Side and rear delt
Upper back
Hammercurls
Good lifts for 15 year old kid, but you still have to find a PL gym
read the rest of the articles here
[quote]cookie_sq wrote:
I have bench meet 23. august, thus I go in the shirt for ME day + I use some of the military militia guys philosophy for benching.
Wedneysday
ME Bench - Shirt day
Bar triceps extensions 3-6 reps/set (JM press, French press, french “football” bar/alternative bar)
Second triceps: DBs/kettlebells extension 6-12 reps 40 - 70 reps total
Lat work (1-2 exercises) (reps and sets depending on prepairedness) (db rows, barbell rows, chest supported rows, t-bar rows, lat pulldown etc)
Side and rear delt
Upper back
Hammercurls
Triceps - Bench Lockouts
EDIT:
read the rest of the articles
Sunday - Speed bench
Speed work bench - 9 set af 3 reps (bar weight 45% of 1 rm + band/chains)
Bar triceps extensions 3-6 reps/set (JM press, French press, french “football” bar/alternative bar)
Second triceps: DBs/kettlebells extension 6-12 reps 40 - 70 reps total
Lat work (1-2 exercises) (reps and sets depending on prepairedness) (db rows, barbell rows, chest supported rows, t-bar rows, lat pulldown etc)
Side and rear delt
Upper back
Hammercurls
Good lifts for 15 year old kid, but you still have to find a PL gym
[/quote]
Ya, the closest thing I even know about is a commercial gym about 15 minutes away from me. Theres a powerhouse about 40 minutes away, but I dont even have a car.
This place shows to be 7 miles from Bethel,
Gym Name: No-Limit Health & Fitness
Owner/Manager: Rob Delavega
Address: 1120 Federal Road
City: Brookfield
State/Province/Country: CT
Zip: 06804
Website: nolimitfitness.net
Notes: We have a deadlift platform, hydraulic squat racks, 2 powerracks, allow chalk, and can hold meets every year in the gym. We are formerly Powerhouse Gym - Brookfield, CT. Day rates and reasonable memberships.
I called and they do have those things, but no chains, bands or diffrent types of bars. But Im sure I will find other lifters there. Thanks for finding it.
[quote]BigMbot wrote:
Im 6 foot 2, 245 pounds, have been training for 1 1/2 years. I have a 275 pound bench press and I am 15 years old. Also I have a 385 squat.[/quote]
That’s a pretty good bench for a 15 yr old. Squat needs work, but you know that.
Anyhow, until you find a PL gym (and it looks like someone already helped you with that), focus on floor presses and rack lockouts. For your ME work you need to be doing more singles and doubles. 5 reps are ok for a change of pace, but you need to get used to working near your max.
I suggest cycling 4-5" rack lockouts, 2 and 3 board presses, and floor press for your ME work. Slowly work up to a heavy single or double. After you hit your top set, you can either back it off a little or keep the weight the same and try to repeat it 2 or 3 times. The idea is to get a good amount of volume in with the heavy weight.
Pound your tris. Heavy and low volume one day, lighter and high volume the next. I like to hit tris heavy on DE day and for higher volume on ME day. You can use CG bench, CG rack lockouts, or CG 3-4 board press for heavy tris. High volume tris can be any kind of extension. Hit your upper back the same way. Rows, shrugs, chins, etc. Heavy one day, high volume the next.
When you do speed work, make every rep perfect. This is as much technique practice as it is dynamic work.
Do slower workups on ME days for more technique work. I start with the empty bar and work up in 50-40 lb increments. When you get near your working sets, decrease the jumps to 20-30 lbs.
You should set up and get tight just as if you were going for a PR on every set. Get into a routine, so when it comes to meet time it’s automatic. You wouldn’t walk onto the football field without practicing how to block or tackle, and powerlifting is no different.
Like others have said, do not, for any reason, put a shirt on until you are around a group of people that know how to use a shirt, and know what happens when a lift goes bad. Benching with gear is a whole different, and much more dangerous, ball of wax than raw benching. You do not want to dump a 300-400 lb bar on your chest or face because you don’t have any competent people around you.