[quote]carter12 wrote:
cvb wrote:
Hi Carter,
My sticking point is about an inch or two off my chest.
I was considering switching from westside because of speed day. I have not built enough strength to worry about speed. I need more reps. I talked to a couple other power lifters and they recommended I just work on speed every other week but continue with WSB. Their opinion is my speed sucks and my bench will jump up when I improve it.
Also, my workout partner was obsessed with boards. Who cares if I can bench 200lb off 4 boards. I needed to work the full range and not just my lockout. Working with bands or chains would have been a better option.
Right now I am still rehabbing, so I figured it was a good time to work on a new powerlifting workout and figure out what went wrong with my last workout. I no longer have a partner, so I am able to do what is best for me.
Since I have only been powerlifting since December, I am still a beginner. So I am trying to learn what I can from this site. Right now all the powerlifters I work out with are following westside.
Claire
If your sticking point is one to two inches off your chest, I’d definitely work the upper back as much as possible and hit your shoulders too. I like rows for this instead of chins though because it’s a horizontal movement and just seems to have more carryover for me. I’d still throw some chins in every once in a while but they’re not as important as the rows. Military presses and db cleans seem to work best for my shoulders so try adding them in somewhere.
Don’t neglect some lockout work though because it is important. 4 board press are actually a great exercise but they should be a supplemental exercise and not an ME movement.
Also, instead of doing the speed day once every week, you could just do it every 2 weeks like you said with a repetition day in between. I’d work the full range bench, incline bench, and decline bench on these days to get the full range of motion you need and to just get your mind used to the movement. For example speed work on week 1, RE work on week 2, speed week 3, and so on. I’d use 5-12 rep range based on how you feel you are recovering.
Hope this gives you a few ideas to work with. You’ll have to adjust based on what you feel works for you though. Great to see a female throwing up some heavy weight!
[/quote]
Carter,
Thanks for your advice.
My lats definitely need more work. My shoulders seem strong but I will try military presses and db cleans. Right now I do plates raises, overhead press, lateral raises, and hammer strength behind the neck for shoulders.
I prefer to practice my lockouts with pin presses so I don’t need a spotter. I am not giving the boards up completely just not every week.
Thanks again.
Claire
