Nobby, we’d probably have to see you bench to diagnose where your weakness is, but it would be a good idea to do some full range benching movements. This does not mean a regular competition bench press. Reverse band presses, shirt work, illegal wides (sets of 5 or more), and cambered bar benches with a two board (or more) would be a welcome addition to your ME work. It looks to me like you did mostly floor presses and two board presses for ME work; I would get some more variation in there. A lot of us on this thread like to switch from a full range benching movement to a partial range movement from week to week for ME work. Give it a shot, and good luck in your next meet. Even the best bomb out from time to time.
Nobby- what shirt did you use? I beleive you concentrated way to much on the middle portion of the bench so your tris are strong, but you didnt have the speed or pec strength to move the barbell with enough force to push through the lock out. What I would do is beging to incorperate more full range max effort work - 1 board press, reverse band press, declines, 2 board press, and shirt workk off of boards as your primary max effort movements,this will help you bring up the bottom position. Then train the lock out on dynamic days for heavy triples, 5-4-3 board press, and high rack lockouts. Also try lowering your % to around 25-40% on dynamic day and up the band tension for a short phase like 3 weeks, so use week 1- 25% with 2 mini bands, and push the bar with maximal speed this will force you to fight through the bands creating speed strength. Good Luck Big Martin
This is a very elementary questions for most of you i assume but I need to ask it anyways. I am looking to get a pair of groove breifs or something to wear while squatting and pulling. I have only looked at the inzer site so far and it seems pretty reasonable, something like 20 bucks for a pair of groove breifs. Is there a better type, cheaper place to get them etc??
Also do they fit like pants or would you get them smaller than your pant size?
thanks
Groove
I bought a pair of metal briefs Groove. They were pricey, about 150$. they go on very easy. I think the inzer would be cheaper as you said, but they’ll be pretty tight. 20$ doesn’t sound to bad for the price.
The metal briefs have avery tough fabric that gets very tight as you squat back and down. the inzer will also do the same thing, but they go on tougher. I would recommend you at least get a pair of inzers if you go wide on box squats. It’s helped to protect my hips and back.
Groove-You need groove briefs with legs or a suit with the straps down. Get either a z suit or power pants. Both have worked good for me. As soon as a double suit in my size comes available on the inzer discount page, im gonna get one of those to be sure my hips are ok.
Goldberg, irondoc thanks for the response. I do tend to squat very wide when I box squat so this should be good. I think I would prefer to get the power pants to the z suit just because I am a poor student and I am not looking to spend anymore money than I have too.
Goldberg: With the power pants do they require help to get on? How are they on the package, are they comfortable?
Groove
Groove, if you’re looking for comfort for your junk, powerlifting is the wrong sport for you, bud.
By the way, I love my Metal briefs (though they’re NOT easy for me to get on, like irondoc). I tried two different pairs of power pants from Inzer, and couldn’t get either of them to fit right.
I prefer to squat in my Frantz suit with the straps down.
Steve, thanks for the link. I agree that it’s not all that important to know exactly how much the tension is at the “top” (as it’s always going to be the same with a person of the same height), but I was just curious.
Nobby, I just want to make sure that I’ve got what you wrote down right. So you’re 53 years old, and this was your first meet, and you weigh 149kgs (which would make you a super-heavyweight). Okay. Could you tell us how long you’ve been lifting, and maybe some other general background information?
From what I can see, it sounds like you’re new - very new - to lifting. I mean no offense at all, but if a guy can’t bench his bodyweight then that usually spells newbie. If this is the case, then my comment is that you’re trying for WAY too much too fast in your program. I would back off a lot on the band and chain work, lower the overall volume, and change your program to be more in line with the beginner program that Dave Tate has listed on the EFS website.
Of course, if the 149 bodyweight was POUNDS rather than kilos, then please ignore the previous paragraph, and I’ll defer to Steve’s advice above. 
But either way, it’d be nice to know a little more about you.
Big Martin. Thanks for the advice. I do not own a shirt i was lifting without anthing at all.In the past when i was just doing strength routines 105 on the bench was normal.It seems i’ve lost strength on west side or as you say not done enough of the full rom.
Char-Dawg. Yes that is pounds, sorry, i get so used to Kgs.
I am not a newbie only in the powerlifting. i won my first BB comp in 1974 ( only a local event). I have been trying westside for 2 years but only on my own.No one at my gym wants to train with me. They think im a madman with all the bands and chains etc.
Also they do not have a power rack so reverse bands are out and no cambered bar. I have to hold the boards on myself and have pegs in them to keep them together, but only 3 high.
If you want to know more i will tell you just ask away i’m not offended.
I have been following this thread and steve and goldbergs log from the start and its you guys that made me decide to have a go in public.
By the way My squat was an expected 120kgs (my wek link i thought) and my Deadlift was 140Kgs.i should have gone for more as i haave done 145 in the gym but it was a struggle.
Steve, I am not that wriied about my junk being in the height of comfort for the 45 minutes I am in the gym. What do you mean you couldn;t get the inzers to fit properly, in what respect?
Groove
just got my inzer radical cut denim. The arms are a little big but other than that it seems to fit pretty well. Im gonna use it today after my dynamic sets to get a feel for it.
To Big Martin,
I have just re-read your post to me and have a few questions.
Have i got this right? I use 25% for 1 week and then 32%say for wk 2 and 40% for wk 3? Or is it 25% for 3 weeks and then change for another 3 weeks?
Also i was thinking it would be better to increase the weight and lower the band tension or have i got the speed/strength thing arse about face?
thanks again
Nobby - to develop speed-strength you want a low % of barbell weigth and a lot of bands…To develop strength - speed you will want a heavier barbell % and less bands…
here is how i would set up your dynamic training…
week 1 -3 15-25% with 2 mini bands
week 4-5 streight weigth 47%-60% small wave for 9 sets
week 6- 8 47 % plus 1 mini band
something like this should help you with all parts of your speed devolpment… aslo i dont remember if you have chains if you do you can use those on the streigth weight phase, also you can work up to 3 heavy singles on of the weeks in each cycle, but these are not max attempts so do not fail stay within 90% …Big Martin
Ok Big Martin,
I’ll give that a go. Thanks a lot
yo guys
Im back working in hi-tek so I can train only early mornings or late evenings. when I was BB no prob with early mornings but strength training on an empty stomach and me sleepy kills me
ideas?
S-man
glute, I get to the gym at 5:15 in the morning. I’ve just been doing half of a meal replacement shake on the way to the gym, but I’m going to have to start adding in some real food, as I start to get a little weak towards the end of the workout. So this is also a concern of mine now. But the first part of my workouts has always gone extremely well. I really wouldn’t suggest going in on an empty stomach.
Groove-
Regarding the Inzer briefs: I bought the “proper size” for my weight, and couldn’t get them halfway up my leg (with help from experienced people at the gym). So, I sent them back, and got the size for someone 30lbs heavier than me…still couldn’t get them up, even with help. I just couldn’t get them past my upper thigh.
Ok, I got my shirt this morning and its as tight as a fucker. Couldnt even get it seated properly under the armpits, but will try again thursday night when I am at the gym, with a more experienced person. I dont want to have to send it back for another size 
The main problem is the size of my delts I think, as my shoulder diameter are within reason of the shirt size,but the shoulders ‘bulge’ up a lot when the shirt is on.
Hurt like hell and bruised nicely too, gotta be worth the pain
for all those that think you can just throw on a double denim and bench 500 lbs, im here to tell ya that it didnt happen. Im trying again tomorrow with some tips from steve. But it will probably be November, when steve comes down, before i know how to use it.
Goldberg, what was your shirt work like?
I just got my double poly in yesterday. They should include a shoe horn or something with it. It’ll take a couple of guys to get me into it I think. I’ll try to use it tomorrow.