SBU Bench Press Comp

Training Powerlifting
61

[quote]DtotheG wrote:
So should I “reverse” my Westside (chest w/ back, tris w/ bis +vice versa) and add another leg day for a month, or is there another, ready made, program I could follow?

Also, pardon my naivete again, but what are “inverted rows”? Can/Should I also do chins as well? [/quote]

How have your results been from your Westside program? Are you seeing results? If so, why change. If not, what do you think isn’t working? If it ain’t broke don’t fix it. If you don’t know if it’s broke, give it some time to see the results.

I throw facepulls in as prehab. I really don’t care what day I do prehab stuff on. The volume and intensity is reasonably low, so I’m not concerned with giving them 72 hours of rest before hitting them again. If it’s convenient, add them on your chest day, if not, add them on your back day, or your leg day. They aren’t that taxing, and they won’t throw off your other training.

A thread on inverted rows for you:

http://www.T-Nation.com/readTopic.do?id=1551819&pageNo=0#1552946

62

[quote]Modi wrote:

How have your results been from your Westside program? Are you seeing results? If so, why change. If not, what do you think isn’t working? If it ain’t broke don’t fix it. If you don’t know if it’s broke, give it some time to see the results.

I throw facepulls in as prehab. I really don’t care what day I do prehab stuff on. The volume and intensity is reasonably low, so I’m not concerned with giving them 72 hours of rest before hitting them again. If it’s convenient, add them on your chest day, if not, add them on your back day, or your leg day. They aren’t that taxing, and they won’t throw off your other training.

A thread on inverted rows for you:

http://www.T-Nation.com/readTopic.do?id=1551819&pageNo=0#1552946[/quote]

Well, I gained about 6 lbs. on Westside, but I don’t know how much of that is fat/water/muscle, etc. My Bench went up from 225 to 250. I am able to do more chins, but I don’t think I can attribute it DIRECTLY to Westside.

I’m looking to lean up a tad (Mom: “YOU DON’T NEED TO!”). Now, should that be mostly a nutrition (eat less) thing or a training (exercise more) thing?

63

[quote]DtotheG wrote:
Well, I gained about 6 lbs. on Westside, but I don’t know how much of that is fat/water/muscle, etc. My Bench went up from 225 to 250. I am able to do more chins, but I don’t think I can attribute it DIRECTLY to Westside.

I’m looking to lean up a tad (Mom: “YOU DON’T NEED TO!”). Now, should that be mostly a nutrition (eat less) thing or a training (exercise more) thing? [/quote]

If you’ve just gained weight (I can’t call 6lbs a bulk), and you want to lean out a bit, you should drop your calories to your maintenance level and continue to train hard.

You need to ask yourself whether gaining muscle is more important right now, or getting lean. If you continually try to gain 5lbs and then lose 5lbs, you’ll spend much of your time spinning your wheels.

If you truly want to get big and strong, you need to consider bulking for a while (no this doesn’t mean getting fat), and then holding onto that muscle. At 188, I wouldn’t be considering a major cut right now. It’s your decision…I don’t know enough about your history to make that for you.

64

Actually, I’m 195 now, but I guess what I should be doing is ratcheting up the activity, rather than cutting the calories. The reason why I was thinking of cutting is because I felt a little soft around the middle. But, I guess it comes natural with the bulking?

Also, I have an Italian mother, who always has the “YOU DON’T NEED TO EAT HEALTHY, YOU’RE ALREADY THIN!” mentality, or the, “do nothing until it becomes a problem” mentality.

I’m just going to miss free gym, (practically) free healthy food, being able to surf the net, animate whatever until 1 AM.

Ah, I shouldn’t be bothering you all with my personal life. I’ll try to come up with a “bizarro” Westside program (switching stuff around)

65

[quote]DtotheG wrote:
Actually, I’m 195 now, but I guess what I should be doing is ratcheting up the activity, rather than cutting the calories. The reason why I was thinking of cutting is because I felt a little soft around the middle. But, I guess it comes natural with the bulking?

Also, I have an Italian mother, who always has the “YOU DON’T NEED TO EAT HEALTHY, YOU’RE ALREADY THIN!” mentality, or the, “do nothing until it becomes a problem” mentality.

I’m just going to miss free gym, (practically) free healthy food, being able to surf the net, animate whatever until 1 AM.

Ah, I shouldn’t be bothering you all with my personal life. I’ll try to come up with a “bizarro” Westside program (switching stuff around)
[/quote]

Do what you need to do. If you want to lean out a little, increase your activity, and just eat to maintain.

Don’t do Westside just for the sake of it. Choose your exercises to address your weaknesses. Don’t choose them because they were in someone else’s program, and especially don’t just pick the ones you are good at. Good luck.

66

Obviously my av represents my goals somewhat. But also, despite the fact I can crank out 12 chinups in a row (I consider 10 good), my BOR is pathetic. So, here’s my proposed “Bizarro Westside” (each workout done every other day):

A
Bent Over Rows- Work up to a set of 3-5 reps
DB Rows- 3-4 sets of 6-10
Bench Press- 4 sets of 10-15
Chest Flyes- 2-3 sets of 12-15
Weighted Ab Exercise- 3-4 sets of 8-15 reps

B
Deadlifts- 10x5 reps
Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Standing Calf Raise- 4x8
Chin Ups- 3-4x8-10
Grip exercise- 3 sets

C
Bent Over Rows- 10x3 Dynamic Effort
Barbell Curls- 3-4x5-10
Dips- 4x8-12
DB Upright Row- 3x10-15
BB Skull Crushers- 3x8-10
Ab Circuit

D
Back Squats- 10x5
Lunges- 3-4x8-15
Leg Curls- 3-4x6-10
Seated Calf Raise- 3/4x8
Facepulls OR Seated Rows- 3/4x8

I plan to do this for 5 weeks to balance out the pressing (and build up the back of my body), then go on to either ABBH or something fullbody.

So, how does it look?

67

[quote]DtotheG wrote:
Obviously my av represents my goals somewhat. But also, despite the fact I can crank out 12 chinups in a row (I consider 10 good), my BOR is pathetic. So, here’s my proposed “Bizarro Westside” (each workout done every other day):

A
Bent Over Rows- Work up to a set of 3-5 reps
DB Rows- 3-4 sets of 6-10
Bench Press- 4 sets of 10-15
Chest Flyes- 2-3 sets of 12-15
Weighted Ab Exercise- 3-4 sets of 8-15 reps

B
Deadlifts- 10x5 reps
Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Standing Calf Raise- 4x8
Chin Ups- 3-4x8-10
Grip exercise- 3 sets

C
Bent Over Rows- 10x3 Dynamic Effort
Barbell Curls- 3-4x5-10
Dips- 4x8-12
DB Upright Row- 3x10-15
BB Skull Crushers- 3x8-10
Ab Circuit

D
Back Squats- 10x5
Lunges- 3-4x8-15
Leg Curls- 3-4x6-10
Seated Calf Raise- 3/4x8
Facepulls OR Seated Rows- 3/4x8

I plan to do this for 5 weeks to balance out the pressing (and build up the back of my body), then go on to either ABBH or something fullbody.

So, how does it look?[/quote]

Are you shooting for strength or aesthetics? If you are going for strength, I’d lose the flyes and just do more flat bench. Also 10-15 reps is probably too high if strength is your goal, but again that depends on your goal.

Also I wouldn’t bother with dynamic BOR. I would use ME/RE for your rows rather than ME/DE. So day C would probably be better with 3x10 controlled and squeezed rather than 10x3 dynamic.

10 sets of 5 DL or squats would kill me, unless the load was pretty light. I would go for 5x5 with a slightly higher load.

Otherwise, it looks pretty good. Ultimately it is about finding out what works for you. I don’t know your strengths and weaknesses, so you’ll have to decide.

One final note, and this is just preference, but I like to do heavy shrugs (with good form) for traps and grip strength, rather than just doing grip work.

It works for me, but may not for others. I usually do them right after DL since the bar is already loaded, and my traps are pretty warm for DLing. Just a thought.

68

I guess a little of both (strength/aesthetics).

So, given your suggestions (BTW, thanks):

A
Bent Over Rows- Work up to a set of 3-5 reps
DB Rows- 3-4 sets of 6-10
Bench Press- 4 sets of 8-12
Chest Flyes- 2-3 sets of 6-10
Weighted Ab Exercise- 3-4 sets of 8-15 reps

B
Deadlifts- 10x3 reps
Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Standing Calf Raise- 4x8
Chin Ups- 3-4x8-10
Heavy Shrugs- 3x6-10

C
Bent Over Rows- 3x10 controlled
Barbell Curls- 3-4x5-10
Dips- 4x8-12
DB Upright Row- 3x10-15
BB Skull Crushers- 3x8-10
Ab Circuit

D
Back Squats- 10x3
Lunges- 3-4x8-15
Leg Curls- 3-4x6-10
Seated Calf Raise- 3/4x8
Face pulls OR Seated Rows- 3/4x8

With 10x5 I was using the 10x3 mentality, but I figured 2 more would make in a nice round #. I’m pretty sure my legs “respond” better to higher volume, but 10x3 (or 5x5, I’ll most likely switch off) will give me a chance to see if intensity affects my legs more.

It makes me sad that I have a good program I designed all by myself… and I go home for the summer in less than 2 weeks where I’ll be stuck with a piddly little bench and weights, or have to pay up the rear for a gym membership.

69

[quote]DtotheG wrote:
I guess a little of both (strength/aesthetics).

So, given your suggestions (BTW, thanks):

A
Bent Over Rows- Work up to a set of 3-5 reps
DB Rows- 3-4 sets of 6-10
Bench Press- 4 sets of 8-12
Chest Flyes- 2-3 sets of 6-10
Weighted Ab Exercise- 3-4 sets of 8-15 reps

B
Deadlifts- 10x3 reps
Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Standing Calf Raise- 4x8
Chin Ups- 3-4x8-10
Heavy Shrugs- 3x6-10

C
Bent Over Rows- 3x10 controlled
Barbell Curls- 3-4x5-10
Dips- 4x8-12
DB Upright Row- 3x10-15
BB Skull Crushers- 3x8-10
Ab Circuit

D
Back Squats- 10x3
Lunges- 3-4x8-15
Leg Curls- 3-4x6-10
Seated Calf Raise- 3/4x8
Face pulls OR Seated Rows- 3/4x8

With 10x5 I was using the 10x3 mentality, but I figured 2 more would make in a nice round #. I’m pretty sure my legs “respond” better to higher volume, but 10x3 (or 5x5, I’ll most likely switch off) will give me a chance to see if intensity affects my legs more.

It makes me sad that I have a good program I designed all by myself… and I go home for the summer in less than 2 weeks where I’ll be stuck with a piddly little bench and weights, or have to pay up the rear for a gym membership. [/quote]

Yes, starting to look good. For Shrugs I would stay in the 4 sets of 4-6 range. If you can get 8 or 10 they aren’t really heavy, and won’t challenge your grip that much.

I like the idea of switching from 5x5 to 10x3, see what works best. Most likely they will both work great, and switching after 3-4 weeks will keep you progressing.

Switch up your lunges every few workouts, stationary, reverse, front, bulgarian split squat, etc. Actually switch everything after 3-4 weeks. Small changes such as hand position, foot width, db vs. barbell, overhand vs. underhand…will all keep you gaining. DON’T do the same program for the entire summer. Variety is the key to Westside.

When I say controlled BOR, it doesn’t mean they have to be slow, just don’t use your low back to pull the weights. Focus on isolating mid/upper back, but still be strong with the movement.

If you are serious about training, pay for the summer membership. Many gyms will give a 3 month special to college students. You’ll most likely benefit from lifting in the right environment. This is a good place to start, good luck with your training. Come back after the summer stronger in everything. Train hard.

70

[quote]Modi wrote:

Yes, starting to look good. For Shrugs I would stay in the 4 sets of 4-6 range. If you can get 8 or 10 they aren’t really heavy, and won’t challenge your grip that much.

I like the idea of switching from 5x5 to 10x3, see what works best. Most likely they will both work great, and switching after 3-4 weeks will keep you progressing.

Switch up your lunges every few workouts, stationary, reverse, front, bulgarian split squat, etc. Actually switch everything after 3-4 weeks. Small changes such as hand position, foot width, db vs. barbell, overhand vs. underhand…will all keep you gaining. DON’T do the same program for the entire summer. Variety is the key to Westside.

When I say controlled BOR, it doesn’t mean they have to be slow, just don’t use your low back to pull the weights. Focus on isolating mid/upper back, but still be strong with the movement.

If you are serious about training, pay for the summer membership. Many gyms will give a 3 month special to college students. You’ll most likely benefit from lifting in the right environment. This is a good place to start, good luck with your training. Come back after the summer stronger in everything. Train hard.[/quote]

Thanks. The only stuff I have at home is a bench and some dumbbells that only go up to 40 in my room. And not steel ones, the kind made out of plastic and sand.

I also plan to get a job at the pool club by my house as either a lifeguard (if I can get trained in 2 weeks) or working the front gate (sitting on my ass checking passes.), so i might be able to afford a gym membership. I’ll see what the going rate is.

I did Workout A today, so far, so good.

71

I’ve been signed up at a gym for the past 3 weeks. So far it’s working out good, except for the fact that I have to pedal my bike there and back (15 minutes there, 10 minutes back because it’s downhill), and for some reason I take 2 hours to do a workout that should only take me 1-1/2 AT MOST. I guess it’s cause I’m easily distracted and everything there is so shiny and new. Maybe I should start timing myself…

Anyway, my “balancing” period is just about over, and I’m ready for the next plan. I plan on doing the one outlined in the “3 Ways TO Get Big” Article.

72

OK, here’s my take on it, since I need to alternate my days:
Day 1: Legs (Quads/Hams)
Day 3: Chest/Biceps
Day 5: Back/Triceps

With A delt exercise thrown in on each day. Is this good or should I change it up?

73

UPDATE TIME!!!

Back at college, going to the gym tomorrow for “Day 13” of ABBH. The reason for this update is simply to ask this: I may or may not be OVER the weight limit for 198 league. Now, I come to you with a two questions:

  1. Should I worry about cutting just yet to make yet or focus on improving my bench first?
  2. How should I be training 8 months before the comp?
74

Sorry to bump this thread, but it’s almost competition time (Late april). I figured I’d do better if I started getting into the mindset earlier than last year.

I’m looking for advice for this year. Last year I did 250.

For catchup, here’s what I did last year a month before:
TUESDAY
Bench Press- Work up to a set of 3-5 reps
DB Bench Press- 3-4 sets of 6-10
Bent Over Rows- 4 sets of 10-15
Bent Over Rear Delt Flyes- 2-3 sets of 12-15
Weighted Ab Exercise- 3-4 sets of 8-15 reps

THURSDAY
Front Squats- Work up to a set of 5 reps
Barbell Lunges- 3-4x8-15
Romanian DL- 3-4x6-10
Grip exercise- 3 sets

SATURDAY
Bench Press- 10x3 (DE)
BB Skull Crushers- 3-4x5-10
Chinups- 4x8-12
DB Shoulder Press- 3x10-15
Barbell Curls- 3x8-10
Ab Circuit

Any modifications, questions, suggestions, go right ahead.