View Full Version : Westside put 60 pounds on my bench in 2 months

12-30-2008, 05:47 PM
Ive recently started a full blown westside barbell routine 2 months ago with a 315 for 4 reps or around a 365 max. Yesterday i benched 425 being more explosive than ever. The idea of switching movements at least every 3 weeks or sooner has been truely beneficial to me. The floor presses and reverse band presses have caused me to feel as if im going to throw the bar through the ceiling at lockout. I am not only stronger, but much faster with the weight. I had some doubts about if westside would work for me, but now i have absolutely no doubts!

12-30-2008, 05:49 PM
I have a goal of 500 by May

12-30-2008, 06:28 PM
awesome progress...keep up posted!

12-30-2008, 06:56 PM
That is awesome to read. Congrats and keep up the hard work.

12-30-2008, 07:03 PM
I have a goal of 500 by May

That is awsome man, congrats! I too would like to be at about 500lbs (though I doubt I will make it by May).. sounds like I should give this a try

12-30-2008, 07:15 PM
Thats awesome man! Keep it up!

12-30-2008, 07:43 PM
I workout twice a week, one max effort of course, and one more of a repeated effort than a dynamic effort. On max effort i do floor press, reverse band, regular bench press. I switch the exercise every week or two, and the the bands on reverse band press from green next week blue then i move to floor press where i vary in grip, and chains.

I switched to repeated effort day, because i found it works better for me. Its basically the same as max effort just less weight and lots of band/chain tension. I work up to 300+ bar weight and purple, green, or blue bands.

For accessory exercises i do reverse grip bench for a week then switch to skullcrushers. After that i do either one arm kettle bell press on a bench or dumbell press on floor with dumbells with palms in plus some bands (100 pound dumbells+purple band around the back ect). Then i finish off with barbell rows, or one arm rows.

12-30-2008, 08:01 PM
Nice job man, that's awesome progress.

chris mason
12-30-2008, 09:06 PM
That is great!

If you haven't already gotten it, you should get Louie's Book of Methods. You can get it here: http://www.westside-barbell.com/louies_equipment_line.htm

Brian Hopper
12-30-2008, 10:19 PM
Thats a good increase in weight.

12-31-2008, 08:54 AM
Awesome! I sent you a PM, but thanks for the breakdown here.

Keep up the good work!