View Full Version : westside de bench

01-31-2006, 12:27 PM
hey all,
this is my first week using a westside template. today was my first de bench day, and i did 8 sets of 3 reps, using 50% of my max which turned out to be 135lbs (275 max), varying between 3 different grips all inside the rings, and applying as much force as possible with my elbows close to my body. im pretty sure i was using good form as the 45plates were ringing off the collar and the cuff, but i dont feel taxed. i was wondering what your experiences are. am i supposed to be tired, taxed, etc, because i didnt feel as if i did all that much. maybe i am doing it wrong? any input would be appreciated. thanks!

01-31-2006, 12:42 PM
I'm not doing Westside but I do have a speed bench day in there. I find the same thing. I'm hoping it's right.

Paul Stagg
01-31-2006, 12:48 PM
Increase the percentage to 55% and see if you can still move the bar fast.

I train around 60% on DE day. With <60 second rests, I get tired after 8 sets.

01-31-2006, 03:39 PM
What Paul said.

Also, make sure your setup is nice and tight. You want to have the same setup and form as you would with a max effort bench attempt. It took me a while to figure this out, but once I got it down, my DE days started to kick my ass every time.

02-01-2006, 08:56 AM
do you lower the weight as fast as possible or is it just the lift where you apply maximal force? thanks.

02-01-2006, 01:52 PM
You want to bring it down fairly fast but still under as much control as possible. If after 8 or 9 sets, you aren't feeling especially taxed then the rest periods are probably too long. They should be between 30-60 seconds. It is only dynamic effort for pure speed. You'll feel a bit of tiredness but nothing like going to failure.

02-02-2006, 02:06 PM
i thought DE days were supposed to be max reps?...

02-02-2006, 02:17 PM
i thought DE days were supposed to be max reps?...
DE = dynamic effort
ME = maximum effort

02-02-2006, 02:21 PM
i understand what DE and ME are but isnt DE= repetition day? correct..meaning more than 3 reps?

02-02-2006, 03:46 PM
DE means speed.

There are no true "rep" days in the basic Westside template. Rep sets are done on both ME and DE days by way of accessory and supplemental movements after the main movement.

02-02-2006, 06:44 PM
Listen to Drew.

What everybody else said. Bring the weight up 10-20lbs and work around 60%.